Doctor-Approved Food Combinations To Improve Your Health
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It's common knowledge that eating a variety of nutritious foods can provide us with the vitamins and minerals we need for good health.
But what if we could get even more – up to 1000% more – out of our meals if we combine certain food items?
According to leading Harley Street dietitian and King's College research fellow Dr Megan Rossi, savvy foodies can increase the absorption of vitamins and minerals by up to 1000% simply by combining certain ingredients when they cook.
‘Certain food pairings create more than the sum of their parts, with one increasing the absorption of vitamins and minerals from the other when eaten together,’ Dr Rossi said in an Instagram post.
‘These are my favourite duos,’ the Dr shared.
So, what exactly are these combinations?
Turmeric and black pepper:
Dr Rossi recommends combining the active ingredient of turmeric, curcumin, with black pepper for maximum health benefits.
‘Curcumin has been shown to have an anti-inflammatory effect in clinical trials,’ the dietitian explains.
She added: ‘Eating turmeric stirred into a dhal, scattered on top of soup or drunk in with ginger in a tea is great, but adding black pepper to your dish or drink can increase your body's ability to absorb curcumin by up to 1,000 per cent.’
If you don’t like the taste of turmeric and black pepper, Dr Rossi suggests trying a supplement that includes both ingredients.
Lentils and tomatoes:
Dr Rossi explained that the second food pairing, a combination of lentils and tomatoes, gives you a decent dose of iron.
She explained that lentils, grains, and nuts are filled with iron nutrients, which are vital for the body’s energy levels.
‘But it is even better absorbed when enjoyed with vitamin C-rich foods, like tomatoes or peppers.’ She also recommends pairing lentils with tomatoes in a salad on the side of your dinner to reap the health benefits.
Salmon and spring greens:
Finally, the third pair that Dr Rossi recommended is salmon and greens.
‘A vitamin D boost is a must all year round given that the hormone produced in your body when sunlight hits your skin is important for a healthy skeleton,’ the dietician explained.
She continued: ‘But did you know that getting enough vitamin D will increase calcium absorption by 50 per cent?'
One way to do this is by eating salmon. The doctor said pairing salmon (a great source of vitamin D) with greens (a great source of calcium) promotes bone health.
Many of Dr Rossi’s followers were happy with the doctor’s advice.
‘Love how this works. Nutrition is a science and is amazing,’ one praised.
‘Brilliant. I also once heard that combining avocado and tomato amplifies their respective benefits,’ someone else shared.
Another said: ‘I just know that the arthritis flares ease incredibly about 30 minutes after drinking ginger turmeric brewed tea, or in a curry.’
This comes after Dr Rossi shared her tips on promoting gut health by incorporating ‘micro habits’ and boosting gut microbes. More details about her advice can be read here.
Other food pairings that boost each other’s nutritional benefits include:
What do you think of these food pairings, members? Will you try some of them? Let us know your thoughts in the comments!
But what if we could get even more – up to 1000% more – out of our meals if we combine certain food items?
According to leading Harley Street dietitian and King's College research fellow Dr Megan Rossi, savvy foodies can increase the absorption of vitamins and minerals by up to 1000% simply by combining certain ingredients when they cook.
‘Certain food pairings create more than the sum of their parts, with one increasing the absorption of vitamins and minerals from the other when eaten together,’ Dr Rossi said in an Instagram post.
Dr Rossi said that ‘magic’ happens when specific food items are combined. Credit: kei photo/Pexels
‘These are my favourite duos,’ the Dr shared.
So, what exactly are these combinations?
Turmeric and black pepper:
Dr Rossi recommends combining the active ingredient of turmeric, curcumin, with black pepper for maximum health benefits.
‘Curcumin has been shown to have an anti-inflammatory effect in clinical trials,’ the dietitian explains.
She added: ‘Eating turmeric stirred into a dhal, scattered on top of soup or drunk in with ginger in a tea is great, but adding black pepper to your dish or drink can increase your body's ability to absorb curcumin by up to 1,000 per cent.’
If you don’t like the taste of turmeric and black pepper, Dr Rossi suggests trying a supplement that includes both ingredients.
Curcumin has been shown to have anti-inflammatory effects. Credit: Karolina Grabowska/Pexels
Dr Rossi explained that the second food pairing, a combination of lentils and tomatoes, gives you a decent dose of iron.
She explained that lentils, grains, and nuts are filled with iron nutrients, which are vital for the body’s energy levels.
‘But it is even better absorbed when enjoyed with vitamin C-rich foods, like tomatoes or peppers.’ She also recommends pairing lentils with tomatoes in a salad on the side of your dinner to reap the health benefits.
Salmon and spring greens:
Finally, the third pair that Dr Rossi recommended is salmon and greens.
‘A vitamin D boost is a must all year round given that the hormone produced in your body when sunlight hits your skin is important for a healthy skeleton,’ the dietician explained.
She continued: ‘But did you know that getting enough vitamin D will increase calcium absorption by 50 per cent?'
Salmon, as a fatty fish, is a great source of vitamin D. Credit: Marianna/Pexels
Many of Dr Rossi’s followers were happy with the doctor’s advice.
‘Love how this works. Nutrition is a science and is amazing,’ one praised.
‘Brilliant. I also once heard that combining avocado and tomato amplifies their respective benefits,’ someone else shared.
Another said: ‘I just know that the arthritis flares ease incredibly about 30 minutes after drinking ginger turmeric brewed tea, or in a curry.’
This comes after Dr Rossi shared her tips on promoting gut health by incorporating ‘micro habits’ and boosting gut microbes. More details about her advice can be read here.
Other food pairings that boost each other’s nutritional benefits include:
- Hummus and capsicum: Good for those with low iron levels or iron deficiency.
- Tomato and avocado: The lycopene in a tomato improves eye health, but research suggests you absorb it better when paired with ‘smart’ fat, like avocados.
- Cottage cheese and pineapple: Repairs your muscles after a good workout.
- Kale, mushroom, and olive oil: Promote better bone density because this combination has a balanced level of vitamins K and D.
- Salmon and almonds: Both salmon and almonds are rich in omega-3 fatty acids, which promote normal blood pressure and lower the risk of heart disease.
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