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Food Food Pairings That Are a Match Made in Healthy Heaven

07:57  28 june  2018
07:57  28 june  2018 Source:   popsugar.com.au

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a tray of food on a table© iStock

Just like friends bring out the best in each other, certain foods do the same when matched correctly. Just by pairing the right foods together you can dramatically boost your nutrient intake. We enlisted the help of nutritionist Emma Sutherland for O Superfood to bring you the food combos that are made for each other. Try them today!

Garlic, Onion and Wild Rice

a vase of flowers on a table: Garlic, Onion and Wild Rice© Floortje Garlic, Onion and Wild Rice

Adding garlic and onion to whole grains makes the zinc and iron content in the grain become more bioavailable, which is a really good thing. Why? Well, according to Emma, zinc is an essential mineral that plays a role in immune function, protein synthesis and wound healing, as well as growth and development during childhood, pregnancy and adolescence.

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Foodpairing is a scientific method to identify which foods & drinks go well together. To understand why ingredients match it's important to know how humans perceive flavour. The feeling we experience while biting and chewing our food makes us experience texture, freshness and pungency.

Spinach and Lemon

a piece of food on a plate: Spinach and Lemon© iStock Spinach and Lemon

According to Emma, we absorb up to 33 percent less iron from leafy green vegetables than we do from meat, which can make a vegetarian or vegan diet difficult when it comes to getting enough iron. However studies have show that eating green leafy vegetables and beans with vitamin C-rich foods, such as lemon or beetroot, can increase absorption substantially. Which is what you want considering low iron can lead to fatigue, weakness and poor concentration.

What not to do: "Drinking coffee or tea with meals inhibits a large percentage of iron absorption from the food you eat," says Emma. If you do drink coffee or tea, make sure it's at least 30 minutes either side of a meal.

Roasted Vegetables and Olive Oil

a tray of food on a table: Roasted Vegetables and Olive Oil© Magone Roasted Vegetables and Olive Oil

In case you didn't already know, olive oil is a great healthy fat source. Drizzling it over your roasted vegetables will help to improve the absorption of beta-carotene — the red/orange pigment found in plants, fruit and colourful vegetables that provides our body with vitamin A. Emma adds that beta-carotene is also an antioxidant. "It helps to protect the bodies cells from free radicals and cell damage through oxidation."

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Tomatoes and Olive Oil

a tray of food: Tomatoes and Olive Oil© Geshas Tomatoes and Olive Oil

It's no secret that the Greek diet is one of the most nutrient dense in the world, so there's no surprise the tomatoes and olive oil combo is on the list. According to Emma, tomatoes are rich in an antioxidant called lycopene, which has been proven to reduce the risk of cardiovascular disease and certain cancers. "Lycopene is fat soluble so combining it with a monounsaturated fat such as extra virgin olive oil boosts absorption even more."

Green Tea and Lemon

a banana and oranges on a table: Green Tea and Lemon© YelenaYemchuk Green Tea and Lemon

We all know that both green tea and lemon on their own are miracle workers, but together they're even stronger. "While green tea is packed with antioxidants, boosts metabolism and keeps you hydrated, when mixed with lemon your body can absorb up to six to 13 times more antioxidants than when consumed on its own," say Emma.

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