"Boost Your Dinner with Iron & Vitamin C + 2 More Power Food Combos"

 

 "Boost Your Dinner with Iron & Vitamin C + 2 More Power Food Combos"

Of course, what we eat is equally important but how we take our foods is even more crucial in getting all that nutrients in our bodies.

To get the most out of the beans, whole grains and tomatoes for instance, it is wise to consume them with the foods that enhance nutrient Absorption.

“There is something called the digestibility of different foods and the digestibility of those foods is not constant; it can actually change based on what you do to the foods and even what you might be consuming the foods with,” Catherine Perez a vegan dietitian said to CNBC Make It in 2023.

These are three important combinations of food that can increase your nutrient level, as per Perez.

3. foods that should be taken together to enhance digestion of nutrients from healthy foods

 

1. Eat iron with vitamin C

The iron in foods that contain this nutrient can be better absorbed should they be consumed together with vitamin C foods – and Cleveland Clinic likens vitamin C to Bert and Ernie from Sesame Street.

In other words, “nonheme iron, which is the kind of iron found in plant foods, is less easily absorbed by your body” Cleveland Clinic. If you have plant foods rich in iron you will be able to get a lot of the vitamin C that helps in the absorption of the iron.

For example, Perez recommended eating nearly this burrito with beans as one serving contains iron, the wrap complemented with diced bell peppers full of vitamin C.

 2.Every time, do not fail to match antioxidants  with fats and fat-soluble       vitamins.

Surprisingly, you start getting all the above nutrients, meals containing healthy fats with antioxidants will help you get more nutrients from both. For instance if you are preparing tomatoes which are aforementioned as having lycopene antioxidants, it can be recommendable to pour olive oil in the cooking pan for and increase nutrient intake source from the tomatoes.

“If I am making a tomato sauce and I use the extra virgin olive oil with the tomatoes and cooking them down then that’s going to help me activate and absorb lycopene a lot better than if I didn’t have that fat present at all,” Perez explained to Make It.

Another good example is when you add a dressing that seems to contain healthier oils such as soybean oil to your salads, a study conducted in 2017 of The American Journal of Clinical Nutrition showed. According to the press release, a spoonful or two of salad dressing may indeed help you get the most nutritional benefits out of your vegetables.

3. Drink your three glasses of milk with vitamin D.

“When you take those calcium containing foods and the foods that you have sufficient vitamin D, your body will be able to absorb the calcium much better,” Perez explained.

As Kaiser Permanente encompass: “Those who do not consume recommended amounts of calcium and vitamin D during their lifetime have a higher risk of developing osteoporosis or thin and breakable bones later in their life.” And “your body requires vitamin D to be able to use calcium.”

 

Consuming foods high in calcium such as Canned salmon with bones, egg yolks, milks and yogurts while walking outside will be really advantageous for you. The amount of vitamin D which you are going to get from the sunlight can help you intake more calcium, mentioned Perez.

 

 

 

 

 

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