Healing foods that work wonders when eaten together We know that no single nutrient is enough. When we consume certain foods together, we can increase the benefits of those foods or supplement our nutritional deficiencies.
When these foods are consumed together, we can better benefit from the content of those foods. This situation can also be defined as the synergistic effect of nutrients.
The synergy of foods can be summarized as the effect of eating foods together that is greater than the sum of the effect of consuming both foods alone.
Certain components such as minerals, vitamins, phytochemicals, fiber and fats found in the foods we consume every day interact with each other and provide incredible benefits to the healthy body.
So, what are the healing foods that create miracles when consumed together? Here we have compiled medicinal foods that work wonders when consumed together.
When you consume iron-rich foods such as meat, molasses, eggs, soybeans, spinach and parsley along with foods containing vitamin C such as lemon, grapefruit, orange and red pepper, the iron mineral is absorbed more. While beans are an ideal source of iron, plant-derived iron cannot be absorbed by the body like animal-derived iron. However, when eaten along with red pepper rich in vitamin C, the absorption of iron in the beans increases.
Egg yolk, one of the best sources of protein for breakfast, is a very good source of iron. To make better use of the egg’s iron, you can squeeze a small glass of orange juice next to it.
Thanks to the vitamin C in orange juice, the body can use iron better. Of course it’s good to drink the orange juice you squeeze without waiting.
Other good examples of food synergy are the combination of red meat and salad. Iron is absorbed more when you consume foods that contain vitamin C, such as lemon, leafy greens and red pepper, along with foods that contain iron. This way you get more iron without having to eat more.
In addition, if you eat your meat with a salad, the fiber from the salad will help you more easily remove the fat you get from the meat from your body.
There are studies that show that consuming broccoli and tomatoes together reduces the risk of prostate cancer. Again, similar synergistic effects can be counted between oatmeal and strawberries, oats with apples, red pepper and feta cheese, green tea with lemon, carrots with tomatoes. Consuming meat and fresh herbs like rosemary together becomes a benefit thanks to the antioxidants in the spicy-tasting herbs.
Legumes such as lentils, dry beans, chickpeas, fava beans are our vegetable sources of protein. Consuming some grains to support the protein content of legumes will keep that meal high in protein and beneficial to the body. For example, bulgur pilaf with lentils. Consuming bulgur pilaf is more beneficial than rice pilaf. At the same time, it helps to increase the benefit of the legumes you consume.
Experts recommend consuming legumes at least 3-4 times a week. For this you can put bulgur or wholemeal bread on the days when you cook legumes.
An important source of vitamins A and C, tomatoes are rich in lycopene. Lycopene is a fat-soluble nutrient, meaning it must combine with fat to be properly absorbed. At this point, the combination of tomato and avocado provides excellent nutritional synergy. If you cook the tomatoes instead of eating them raw, the lycopene content will increase 5-6 times. Similarly, carrots, broccoli and peas that contain vitamin A can be combined with olive oil.
Combine vitamin C-rich fruits such as strawberries, kiwis, oranges and other citrus fruits to further support your immune system. Mix and consume blueberries and red grapes to boost your immunity. According to new studies, combining these two fruits has more antioxidant effects than eating them separately.
Bananas and yogurt provide a wide variety of nutrients for your body. Banana is a source of potassium, folic acid, vitamins C and B6. Yogurt, on the other hand, contains significant amounts of calcium, zinc, phosphorus and protein.
The sugar in the fruit is easily digestible and mixes with the blood. Especially those who get hungry immediately after eating fruit and diabetics can consume a small amount of low-fat dairy products in addition to fruit. A small, crunchy apple and milk or a thin slice of watermelon and cheese would be a nice combination. For dessert, choose milky or fruity ones. Always use cinnamon with both milk and fruit desserts. Cinnamon offers a healthier option with lower sugar desserts, thanks to its effect that balances blood sugar and suppresses sugar cravings.
The body needs vitamin D to absorb calcium, which has a bone-strengthening effect. However, vitamin D occurs naturally in very few foods. Egg yolk is a very good source of vitamin D. How about a cheese-enriched omelette for breakfast? Or you increase the amount of calcium with a piece of broccoli that you add to the omelet. Add a hard-boiled egg on top of the green salad you eat for lunch. So if you consume protein-rich eggs with vegetables such as tomatoes, carrots and spinach, the absorption of vitamins and minerals will increase.
Eating fish with garlic is a delicious combination, but also an excellent way to lower cholesterol and improve cardiovascular health. In addition, mixing salmon dishes with delicious soy sauce creates a powerful food combination. Soy sauce enhances the effect of vitamin D in salmon and increases its absorption.
Turmeric, which has an active ingredient called “curcumin” with anti-inflammatory properties, protects against cancer and inhibits the proliferation of tumor cells. There are also studies that curcumin blocks cancer cells. To increase the absorption and effectiveness of turmeric, it should be consumed with black pepper. You can add this couple to any dish, from soup to salad, from stuffed meatballs to baked goods.