Combining certain foods with others can greatly enhance the absorption of important nutrients. Here are some key combinations to keep in mind:
1. Carrot and nuts: Vitamin A, which is found in carrots, is best absorbed in the presence of fat, so it’s a good idea to snack on it with nuts or almonds. In every meal that contains orange vegetables, you should also include nuts or quality oil to increase the absorption of this vitamin. Vitamin A is essential for a strong immune system and helps prevent viruses from entering the body.
2. Tomato sauce and olive oil: Lycopene, an antioxidant found in tomatoes, is better absorbed when combined with fat. Olive oil is a great choice as it not only enhances the taste but also increases the absorption of lycopene for maximum benefits. Lycopene has been shown to reduce the risk of various types of cancer and cataracts.
3. Yellow cheese toast with red pepper: Red pepper is rich in vitamin C, which is important for both the immune system and calcium absorption from food. Calcium-rich yellow cheeses are a great addition to this combination as they increase calcium absorption into the body when combined with red pepper strips next to or on top of the toast.
4. Vegetable omelette with spinach: Both spinach and vegetables contain lutein, an important antioxidant that supports eye health and reduces the risk of various eye diseases. The fat in egg yolks is necessary for lutein absorption, so make sure to include them in your omelette recipe along with green leaves such as spinach or kale to increase its volume and add fiber for satiety.