<p>You can call them nutritional partners in crime or just best friends supporting each other. But scientific analysis has confirmed that there are several nutrients pair that just work well together. In order to make sure you’re getting the most absorption from each, you should try to eat them in the same meal. </p> <p>Here are some such known food pairings that will optimise your body’s power to absorb these <a href=https://www.editorji.com/story/kiwis-are-power-packed-sources-of-nutrients-1608112012494 target=_blank>nutrients</a> well. </p> <p><span style=text-decoration: underline;><strong>Vitamin C + Plant-Based Iron</strong></span><strong> </strong></p> <p>Vitamin C boosts the absorption of iron from plant-based food sources. Also called non-heme iron, you can find this nutrient in beans, lentils, nuts, seeds, tofu or spinach. Chemically speaking, vitamin C which you can get from chilli peppers or citrus fruits, creates a soluble bond with non-heme iron, turning it into a form that’s easier for your intestines to absorb. </p> <p>So, keep on sprinkling some lemon juice over your dal or spinach salads! </p> <p><span style=text-decoration: underline;><strong>Calcium + Vitamin D</strong></span><strong> </strong></p> <p>Research has shown that <a href=https://www.editorji.com/story/vitamin-d-deficiency-may-up-covid-risk-eat-these-foods-to-stay-safe-1599289868929 target=_blank>vitamin D</a> helps transport calcium through the intestinal cells, thereby boosting absorption. Without the sunshine vitamin, you will only be able to absorb about 10 to 15 per cent of the calcium you eat, as per a <em>World Journal of Gastroenterology</em> report. </p> <p>So, pair your calcium-heavy vegetables like broccoli, collard or beet greens with some salmon, tuna or mushrooms, all of which are rich in vitamin D. </p> <p><span style=text-decoration: underline;><strong>Vitamin D + Magnesium</strong></span><strong> </strong></p> <p>The bond between vitamin D and magnesium is mutually beneficial, finds an <em>American Journal of Therapeutics </em>study. While vitamin D increases intestinal absorption of the cell-repairer magnesium, the mineral returns the favour helping your skin absorb more vitamin D from the sun’s rays. </p> <p>Power up on this BFF combo by eating your salmon or mushrooms with crunchy almonds or pumpkin seeds. </p> <p><span style=text-decoration: underline;><strong>Protein + Carbohydrates</strong></span><strong> </strong></p> <p>The friendship between protein and carbohydrates is all about balance. Your body breaks down carbs fairly quickly and easily which can lead to insulin resistance over time. Eating protein alongside, which breaks down slower, helps stabilize your blood sugar. </p> <p>To get the maximum benefit, pair a complex carb like whole grains or fibre-rich veggies with a lean protein like white flesh fish or white meat poultry. </p> <p><span style=text-decoration: underline;><strong>Curcumin + Piperine</strong></span><strong> </strong></p> <p>You might be aware of the immunity-boosting benefits of curcumin, the main compound in turmeric. But did you know that you can improve this amazing antioxidant’s properties by adding some black pepper to the mix? Piperine in black pepper increases the bioavailability of curcumin by about 2,000 per cent, found a study in the journal <em>Foods</em>. </p> <p>Most of us already consume both black pepper and turmeric in our kaadhas or turmeric milk so this one is really not that surprising! </p> <p><strong>Also Read: <a href=https://www.editorji.com/story/protein-week-500-nutritionists-suggest-ways-to-improve-indian-diet-1595935554954 target=_blank>Protein Week: 500+ nutritionists suggest ways to improve Indian diet</a></strong></p> <p>Interestingly, there are many such food pairings that you’re probably already consuming! Now, scientific findings confirm the wisdom of our age-old recipes that are often smarter than we realise. </p>
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