Tuesday, April 16, 2024 | 15:40 WIB

Five suitable foods for complete nutrition

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Jakarta, IO – Are there any foods that should be satisfactorily consumed together? We often hear that combining protein and carbohydrates at the same time can stimulate weight loss – in fact, a study published about 10 years ago refuted that idea.

According to Senior Director of Worldwide Nutrition Education and Training Herbalife, Susan Bowerman, another concept for food combinations is usually called “food synergy” or “food matching”, taking into account how some foods offer greater nutritional benefits when consumed together than when consumed separately. Think of this as “one plus one equals three” nutrition.

How to Get Better Nutrition with Food Matching

1. Colored vegetables with less fat

Many fruits and vegetables contain compounds called carotenoid, a natural pigment that adds color to foods: tomatoes, carrots, and spinach, for example. The active pigments are called lycopene, beta-carotene, and lutein, respectively.

Carotenoids function as antioxidants in the body, which is why fruit and vegetables are an important part of a healthy diet. This important compound is fat-soluble, which means that when you eat vegetables with less fat, the body can absorb more carotenoids. Thus, adding a less healthy fat from avocado or olive oil to a salad will help absorb the carotenoids found in romaine lettuce, carrots, and tomatoes.

2. Vitamin C with vegetables and grains that contain iron

Iron comes in two different forms. One is called “heme” iron which is found in fish, meat, and poultry and is more easily absorbed by the body than the “non-heme” iron found in plant foods.

When you take Vitamin C along with a non-heme iron source, your body will absorb the iron better and not need large amounts. The amount of Vitamin C in one orange or one tomato can almost triple the absorption of iron. So, the tomatoes in the curry will help absorb the iron in the beans. Strawberries will help absorb the iron in your cereal. The iron in spinach will be better absorbed if you add a slice of orange to the spinach salad.

3. Lemon and green tea

Green tea phytonutrients, which occur naturally and contain several unique and beneficial antioxidants called catechins, act to help protect the body’s cells and tissues from oxidative damage. When adding lemon to green tea, Vitamin C can help the body absorb this beneficial compound. If you don’t like lemon in your tea, consume Vitamin C-rich fruit such as a bowl of berries or sliced oranges.

Read: Iron Needs Vitamin C To Be Optimally Absorbed

4. Fish and green vegetables

When you drink milk fortified with Vitamin D (like almost all cow’s milk sold in the US), Vitamin D helps your body absorb the calcium in the milk. But there is another great way to match these two nutrients – fish and vegetables. Fatty fish such as salmon and mackerel provide Vitamin D, and green vegetables such as chard leaves, mustard greens, and kale provide calcium. Combining the two will help your body absorb the calcium in vegetables.

5. Plant food mix

Plant-based foods – including fruit, vegetables, and nuts – are some of the best sources of antioxidants. The benefits of these antioxidants are enhanced when you consume a mixture of foods, rather than consuming them individually. The combination of oranges, apples, grapes, and blueberries has been shown to have a higher antioxidant capacity than equivalent amounts of each fruit eaten individually. (*)

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