When eaten together, some foods complement each other to pack a powerful health punch and boost your body's ability to absorb nutrients Food research reveals that it's not just what you eat, it's what you eat it with that really matters for good nutrition. Which means that knowing how to pair certain foods with each other can help boost your absorption of nutrients — and ramp up the health benefits. Try these dynamic duos: W H Y: When nibbled together, dark chocolate and apples have the potential to boost heart health. This is because apple skin contains the flavonoid quercetin, which acts like an anti-inflammatory in the body. Meanwhile, the cocoa in dark chocolate is rich in catechins, an antioxidant that helps prevent the hardening of arteries. When paired, studies have revealed that they could help break up blood clots. TRY IT: Dip apple slices into melted chocolate. You can use milk chocolate, but the darker variety contains up to six times more of the health-boosting catechins. Turmeric and black pepper WHY: Curcumin is the active ingredient in turmeric — the super spice health experts have noticed possesses powerful anti-inflammatory properties. Unfortunately, it's a nutrient that the body finds very hard to absorb, "However, throw in some piperane and you'll instantly increase your uptake. Piperane is found in black pepper so it's easy to source." TRY IT: Tucking into regular curries will help, but unless you're a real spice addict you will not get enough benefit. Tomatoes and olive oil WHY: Including 3-5g of fat such as olive oil with foods rich in carotenoids — the disease-fighting antioxidants that give orange and red foods their colour — can help boost our absorption of these nutrients. Tomatoes are rich in lycopene, a carotenoid that research shows may reduce inflammation and cholesterol and improve immune function. TRY IT: Tuck into a tasty Greek salad drizzled with olive oil, or slow roast cherry tomatoes in olive oil for an hour for a delicious accompaniment to fish, meat or green vegetables. Milk and bananas WHY: Milk is a rich source of calcium — important for healthy bones, teeth and muscle function. Research shows that combining foods rich in calcium with those rich in a type of healthy fibre known as inulin, found in bananas, onions and wheat, can increase the absorption of this mineral. TRY IT: Blend together a glass of milk with a large ripe banana to create a delicious smoothie. Broccoli and eggs WHY: Research shows that when you add a food containing a reasonable amount of vitamin D to a calcium-rich food, you absorb about 60 per cent more of the calcium. Broccoli along with other green leafy vegetables are one of the richest plant-based sources of calcium, while eggs are one of nature's best sources of vitamin D — a nutrient that is hard to get from food alone. TRY IT: Add green vegetables such as broccoli to a simple omelette. Chuck in some cheese Porridge and blueberries WHY: Oats are a rich source of soluble fibre which can help lower cholesterol and prevent plaque building up in the arteries, while blueberries are packed with vitamin C making them a powerful superfood on their own. However, research shows they may work even better together. A study conducted by Tufts University and published in the Journal of Nutrition found that when vitamin C was added to oat phytochemicals, it supercharged their cholesterol-lowering and artery protective benefits. TRY IT: Now the weather is getting colder, start your morning routine with a warm bowl of porridge topped with a handful of blueberries. Buying a frozen bag of berries and just using what you need each day works out far cheaper than buying them fresh. There's no need to defrost them first — simply stir into the porridge as it cooks. —DAILY MIRROR for a further calcium boost. Boxer Vijender Singh says, "For breakfast, I have two slices of bread with butter or jam, four to five eggs — boiled or fried — a few bananas and a glass of milk" Naveen Tiwari, co-founder, InMobi, has said, "I have the same breakfast I have been having for many years — oats with fruits and dry fruits" Nargis Fakhri likes to start her day with goji berries, flax seeds and coconut water. |
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