![]() ![]() “But they can also be found in non-animal products such as soy foods. “These protein sources, or complete proteins, are often obtained from animal products like meat, poultry, fish, dairy and eggs,” says Kate Wilson McGowan, RDN, a dietitian in Brooklyn, New York. Here’s good reason to eat a variety of protein sources: Only some foods contain all the essential amino acids your body needs. Eat a variety of calcium-providing foods, including collard greens, broccoli, dried figs, oranges and dairy foods.” To get this pairing right, eat foods offering vitamin D, such as salmon, tuna, egg yolks or fortified foods like milk and non-dairy beverages such as soymilk and orange juice. “The two work together because the active vitamin D form causes a cascade of effects that increases the absorption of dietary calcium in the intestines. “ Vitamin D helps bring in more calcium from the foods you eat and the supplements you take,” says Ginger Hultin, RD, a Seattle-based spokesperson for the Academy of Nutrition and Dietetics. This vitamin-and-mineral combo will help keep your bones healthy. “They happen to taste delicious together, too - I use both in my recipe for golden milk muffins.” 4. “Black pepper makes the beneficial compounds in turmeric more bioavailable, so I like to combine both spices in one dish for maximum benefit,” says McKercher. While there haven't yet been enough human studies to fully understand how it works, preclinical studies show a slew of promising benefits that make it worthwhile to integrate a little turmeric into your diet. The spice can help relieve symptoms of arthritis and may also benefit kidney health, according to a review study published in Redox Biology. Spicy stir-fry, anyone? “Turmeric has been used as a flavoring agent for centuries, but it also has powerful antioxidant and anti-inflammatory properties,” says Stephanie McKercher, RD, a culinary nutritionist in Denver, Colorado. Or combine the ingredients in a summer grain bowl or a tomato naan pizza. ![]() Whip up a tomato sauce with olive oil, or drizzle oil onto baked tomatoes. “Cooking the tomatoes, as well as serving them with a bit of olive oil, has shown to enhance the body’s absorption of the photochemical,” says Joan Salge Blake, EdD, RDN, a clinical associate professor of nutrition at Boston University. Lycopene may help prevent prostate cancer, for starters. In each red gem of a tomato, you’ll find lycopene, an incredible disease-fighting antioxidant. Add a squeeze of lemon or orange juice to a spinach salad, or toss diced apples into a lentil dish. It’s not enough to eat a daily diet that contains both nutrients - absorption of the iron will be much greater if the nutrients are paired in a single meal, according to research published in the American Journal of Clinical Nutrition. The vitamin C helps break the iron down into a form that the body can more easily absorb. To best absorb non-heme iron, aka plant-based iron, you need to give it a little boost by pairing it with a source of vitamin C. See which surprising food combos nutritionists recommend the most. How you combine foods can majorly impact the benefit you get from them: increasing the absorption of important nutrients and boosting the effectiveness of antioxidants.
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