You may be with the full awareness of healthy eating. However, due to mixing with other food ingredients, health benefits of these foods to be reduced. Conversely, if you combine it with other foods that are “partner”, the nutrients that you get so rich.

Kerri-Ann Jennings, an expert in nutrition from Columbia University, tried to give an idea, what foods should be combined.

Whole wheat with garlic or onion
According to research, add the sauteed onions to navigation whole grains can make this menu more healthy. Therefore, this combination can help improve the absorption of iron and zinc, minerals that are more easily absorbed from animal sources, according to a study published in the Journal of Agricultural and Food Chemistry. Iron helps distribute oxygen to the cells, while zinc is required for immunity and heal wounds. It is estimated that, on bawanglah sulfur compounds that help the process of absorption.

Nuts and green vegetables
Both are iron alloys (in nuts such as beans, lentils, peas, or soybeans) and vitamin C (in green leafy vegetables). When two of these foods are consumed together, vitamin C in green leafy vegetables help to change the iron in beans into a form that is more easily absorbed by the body. This combination will be very effective when you eat iron is poorly absorbed, which is commonly found in vegetable sources, such as tofu, spinach, raisins, and cereal were given iron content. Some sources of vitamin C are citrus fruits, cabbage, red peppers, celery, and papaya.

Tomatoes and olive oil
Olive oil contain good fats, which when added to fruit or vegetables can help you absorb some fitonutrisi better. Journal of Free Radical Biology and Medicine recently found that people who eat several servings of tomatoes mixed with sunflower seed oil or olive oil, increasing levels of likopennya in a week. Lycopene is the compound that gives red color in tomatoes, red peppers, and watermelons. This compound is believed to reduce the risk of breast cancer, heart disease, and lung.

Even so, olive oil is still considered as a healthier option, because it also contains antioxidants higher.

Meat and vitamin C
Red meat, fish, or poultry, containing iron needed for the body’s cells convert the energy in food into energy molecule used by cells of the body. But according to Pamela Hinton, PhD, in his article in Health & Fitness Journal in 2006, should we combine the meat menu with foods rich in vitamin C like oranges. Therefore, these alloys will increase the amount of iron absorbed by the body. So if you’re enjoying the tenderloin steak or lamb kebabs, order also orange juice.
Sources: Eating Well

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