You are what you eat, but you are also what you absorb! Maximising the absorption of nutrients and enhancing the effectiveness of antioxidants is key to optimising your nutrition.
Fortunately, there are easy superfood pairings that can help you achieve just that. Here, we will explore six powerful superfood combinations that will supercharge your health and elevate your well-being. Get ready to optimise your nutrition with these simple and delicious food pairings.
- Plant-Based Iron and Vitamin C
Spinach and strawberries or kale and lemon
Spinach , kale and other leafy greens are excellent sources of iron, but the non-heme form of iron they contain is not as easily absorbed as heme iron found in meat and poultry. Pairing spinach with a source of vitamin C enhances the absorption of non-heme iron. One example of this superfood pairing is a smoothie with spinach or kale (iron) and strawberries or lemon (vitamin C). You can also create a salad with lemon juice (vitamin C) in the dressing or sauté kale with lemon juice for a nutritious side dish.
Our Kale Reishi & Maca juice contains lemon for exactly this reason.
- Fat and Fat-Soluble Nutrients:
Avocado and leafy greens or salad and peanut dressing
Vitamins A, D, E, and K are fat-soluble, meaning they require fat for optimal absorption. To ensure you absorb these essential nutrients effectively, pair them with a healthy fat source. For instance, when enjoying a salad packed with vitamins A, D, E, and K from leafy greens, add avocado, olive oil, nuts, or tahini to provide the necessary fat.
Research published in the American Journal of Clinical Nutrition revealed that salads dressed with fat-free dressings resulted in minimal absorption of carotenoid antioxidants. Therefore, by adding a source of healthy fat to your veggie dishes, you can promote the absorption of these important nutrients and fully reap their benefits.
- A Dynamic Duo for Antioxidant Absorption
Tomatoes and olive oil
Tomatoes are rich in lycopene, a powerful antioxidant that offers numerous health benefits. However, lycopene is fat-soluble, which means it requires fat for optimal absorption. Combining tomatoes with olive oil enhances the effectiveness of lycopene and promotes its absorption. You can enjoy zucchini noodles or spaghetti squash topped with marinara and olive oil or sauté tomatoes in olive oil for a nutrient-dense side dish. Cooking the tomatoes will make the lycopene more bio-available and increase its absorption.
- Maximizng Nutrient Synergy
When it comes to seafood, the nutrients inside fish work synergistically to provide optimal health benefits. Minerals such as zinc, iron, copper, iodine, and selenium work together with the natural anti-inflammatory and cholesterol-reducing fish oils EPA and DHA. Pairing fish with garlic not only adds flavour but also helps lower total cholesterol levels. Research has shown that garlic keeps down the small increase in LDL cholesterol that might result from fish-oil supplements. So, be sure to cook your fish with garlic for a nutritious and heart-healthy meal.
- Protein and Beneficial Carbohydrates
Eggs and cantaloupe or eggs and wholegrain rice
Protein and carbohydrates can work together to optimise energy levels and prevent blood sugar spikes. When you consume protein-rich foods like eggs with beneficial carbohydrates found in fruits like cantaloupe, it slows down the absorption of glucose. This helps prevent insulin and blood sugar spikes, promoting better energy levels and preventing overeating. Start your day with a balanced breakfast by enjoying eggs alongside a serving of cantaloupe to benefit from this food synergy.
Vitamin D, is known for its crucial role in supporting heart health, brain function, and even improving survival rates from conditions like Covid-19. However, to truly maximise the benefits of vitamin D, you need to ensure you're getting enough magnesium from whole-food sources like pumpkin seeds.
Magnesium plays a vital role in regulating vitamin D within our bodies. It is involved in vitamin D synthesis and its metabolic pathways. Even if you consume vitamin D-rich foods such as yoghurt, fatty fish, eggs, or UV-exposed mushrooms, or take a daily supplement, you won't fully harness the health benefits without a synergistic dose of magnesium.
To create a superfood synergy snack that optimises your vitamin D absorption, try enjoying a bowl of yoghurt, , and sprinkle it with crunchy pumpkin seeds. Pumpkin seeds are an excellent source of magnesium, along with other whole grains, nuts, cacao, and legumes. By combining yoghurt and pumpkin seeds, you not only enhance your vitamin D intake but also support your overall health through the synergistic interaction between magnesium and vitamin D.
Incorporating powerful superfood combinations into your diet can supercharge your health and enhance nutrient absorption. Explore these food pairings and unlock the potential of your meals to support your overall well-being. Remember, optimal nutrition is not just about what you eat but also what you absorb.
We have made this easier for you with our superfood juices , try our Kale, Reishi and Maca or Beetroot and Maqui for your own superfood juice synergy. Visit our shop here today to order yours.
