The typical Pinterest quote purporting “better together” might showcase smiling couples snuggling up on the sofa. But it’d be simply as correct if the picture featured rice and beans, carrots and walnuts, or yogurt and salmon. Quite a lot of powerhouse food pairings completely exhibit that typically two actually is best than one. That’s as a result of consuming sure meals collectively offers extra nutrition than you’d get when you merely ate them on their very own.
“In general, foods (especially wholesome, nutritious foods) have nutrients that we’re interested in already,” says Dr. Wendy Bazilian, writer of Eat Clean Stay Lean: The Diet. “When we put some foods together, they not only bring [those nutrients] to the table but they can also enhance the nutrients that exist in the other food.”
Of course, any dietary food pairing have to be tasty so as to be efficient. When you’re taking style under consideration, Bazilian says, “food pairings can…improve the flavour of the meal or make the meals we all know we should always eat extra of [corresponding to vegetables] simpler to eat.”
So once you create food mixtures based mostly on dietary synergy and scrumptious flavors, that’s a match made in dietary heaven. Here’s how to discover the right couples.
10 Food Pairings To Maximize Your Nutrient Intake
You’re in all probability already conscious of a number of nutrient-dense food pairings, perhaps with out even realizing it. Bazilian says that many basic food mixtures — akin to rice and beans, which collectively make up an entire protein — have been round for hundreds of years. In reality, most of the most nutrient-enhancing mixtures are meals we’ve been consuming collectively all alongside. But it simply so occurs that trendy science has found dietary advantages to many different widespread food couplings. The prime 10:
1. Salsa and Guacamole
Great information for everybody who loves these basic dips: The healthy fat in avocado improve the absorption of the lycopene (a strong antioxidant) present in tomatoes, says Bazilian. Make your self a tasty unfold with one among these must-try guacamole recipes and this straightforward five-minute salsa recipe.
2. Tomato Sauce and Olive Oil
The quintessential Italian food components! They don’t simply style good collectively; additionally they present a vitamin- and mineral-packed punch, says Bazilian. As with the pairing above, the fat in olive oil improve the absorption of lycopene from the tomatoes. Enjoy the 2 nice flavors and health benefits with this recipe for Spaghetti Squash Lasagna Boats.
three. Red Bell Peppers and Black Beans
“When iron-filled black beans be a part of forces with vitamin C-rich pink bell pepper, the physique is best in a position to take up the iron within the black beans,” say Fresh Thyme Farmers Market dietitians Meghan Daw, RD, LDN and Kerry Clifford, RD, LDN, MS. That’s excellent news, as a result of iron helps our our bodies construct power and maintain our power ranges. Try the combo on this recipe for Black Bean Salad with Corn, Red Peppers and Avocado.
four. Avocado and Kale
On their very own, kale and avocado already take pleasure in acclaimed superfood standing. Together, their health advantages are much more potent. “The fat in avocado can boost the levels of the carotenoids in kale by 400 percent or more,” says Bazilian. Enjoy these advantages on this Kale and Quinoa Superfood Salad.
5. Carrots and Walnuts
The beta-carotene present in carrots is best absorbed with fats, says Maxine Yeung, MS, RD, CDN, NASM-CPT and founding father of The Wellness Whisk. So contemplate pairing a handful of carrot sticks and walnuts (that are chock filled with healthy fat) for a nutrient-rich snack. If you’ve extra time, prepare dinner the duo into this recipe for Roasted Squash, Carrots, and Walnuts.
6. Salad Greens and EVOO
Combining fatty oils with salad helps improve the supply of nutritional vitamins and minerals within the veggies, says Bazilian. In different phrases, permission to indulge within the fats in your salad dressing. If you’re fearful about preservatives, make your personal salad dressing with one in every of these easy salad dressing recipes. Prefer salads with out dressing? Yeung recommends including eggs to your greens as one other approach of having fun with nutrient-enhancing fat.
7. Citrus and Green Tea
Citrus can improve the absorption of inexperienced tea’s catechins (compounds which have disease-fighting, antioxidant capabilities) by up to 5 occasions, says Bazilian. For a easy combo, she recommends squeezing some orange juice into your inexperienced tea.
eight. Yogurt and Salmon
“Yogurt is a great source of calcium, which we need to keep our bones in good health — but calcium needs vitamin D for the body to absorb it properly,” say Daw and Clifford. This is the place salmon comes into play, because it’s a terrific supply of vitamin D. Not positive how to mix these elements? Try this recipe for Roasted Salmon with Cucumber-Dill Yogurt.
9. Cheese and Eggs
You’ll get comparable dietary advantages to salmon and yogurt from the basic mixture of eggs and cheese, says Yeung. Yolks present a pure supply of vitamin D, which helps the physique extra simply take in the calcium present in cheese. Give it a go together with these Egg and Cheese Stuffed Tomatoes.
10. Turmeric and Black Pepper
“Turmeric has been linked to many health advantages related to its important compound curcumin, a pure anti-inflammatory and powerful antioxidant,” say Daw and Clifford. “When eaten with black pepper, the body is able to increase the absorption of curcumin by 2,000 percent.” Put this energy couple to good use on this recipe for Turmeric Tea.