Combination Of Food

Foods that make the team a health iron

Did you know that some foods are more effective when eaten together? It's like when the "family" of food is stronger together than when the two "partners" are consumed separately.

For example, tomatoes and broccoli have more nutritional benefits together than separately.

To find out about other food "teams" that strengthen your health, read the Times expert tips below.

Broccoli is recognized by everyone as a "super vegetable", being full of detoxifying enzymes and vitamin C. Along with the tomatoes, which bring with them a lot of health benefits, including lycopene, their effect seems to multiply. It is believed that, together, the two vegetables prevent you from certain types of cancer.

Grilled sardines, consumed with white bread, enrich your body with vitamin D and calcium. Fresh sardines are rich in vitamin D, a nutrient difficult to obtain from foods.

If you consume them with white bread, you will also have a large portion of calcium, the combination being ideal in summer for strengthening the bones - calcium cannot be absorbed in the absence of vitamin D.

Although, in theory, everyone should assimilate enough vitamin D from the action of the sun, the use of sunscreen but also the limitation of time spent in nature make us resort to food to benefit from this nutrient.

Breastfeeding women or people past 50 years of age should eat 10 micrograms of vitamin D daily, most of which is obtained from fatty fish, such as sardines and salmon.

For these reasons, another unbeatable combination is salmon smoked with salmon for vitamin D and green beans for calcium. You can also try a combination of omelette (eggs have vitamin D) with cheddar cheese (calcium), or yogurt with muesli, for a similar effect.

Iron is essential for human health, but many people fail to absorb enough iron from their diet. Such a situation can be corrected by joining the foods that make the team good together. For example, a salad containing green beans and bell peppers brings you a healthy serving of iron and vitamin C.

The same thing happens when you consume dried apricots (iron) along with a small glass of orange juice (vitamin C).

All yogurts have "live" bacteria that cause milk to ferment, but only those containing probiotic bacteria have a plus of "good" bacteria.

They reduce bloating and strengthen immunity - but good bacteria need prebiotics in the colon to be effective. These substances can be found in bananas, for example, in the form of fruit-oligosaccharides.

Aside from probiotic yogurt with bananas, to have this ideal combination for your health you can mix a few sunflower seeds in yogurt with "good" bacteria. A salad of cucumbers, andives and onions, which contain prebiotics, go well with a probiotic yogurt sauce.

If it is generally thought that raw vegetables are the best, carrots are the most nutritious when cooked easily in olive oil - only then does beta-carotene release, which is more easily absorbed into the blood, where it helps protect the skin and fight against cancer cells.

Other tasty combinations are pumpkin puree and boiled carrots, turned into a vegetable soup with a little olive oil and spinach salad with carrots and feta cheese.