Food combos that boost your nutrition at every meal

There’s a strong argument for getting your basic nutrition from whole foods rather than taking a fistful of supplements each day. One reason for this is because whole foods contain blends of vitamins and minerals that enhance their potency. Single nutrient supplements like vitamin D, vitamin C, iron, and the like are less powerful without their “helper” nutrients. For example, you’ve probably heard that the yellow Indian spice turmeric is an antioxidant. It’s excellent for reducing inflammation, boosting brain health, and soothing arthritis. But did you know that adding some black pepper to turmeric dramatically increases your body’s absorption rate? (Meaning your body uses more of it.) If you add a little fat to this combination, like avocados or salmon, you can increase absorption even more. Below are a few more nutrient combos that can help transform your meals into powerful health boosters. Calcium and Vitamin D For your body to absorb calcium — which is important for strong bones and healthy nerves — it needs a dose of vitamin D. If you’re vitamin D deficient then there’s a good chance your body is not getting enough calcium, even if you’re supplementing. Calcium is found in milk and dairy, of course. And it’s also in green vegetables, leafy greens, fatty fish (like salmon, tuna, and sardines) and beans. Vitamin D is plentiful in seafood like oysters and shrimp, mushrooms, egg yolks, and foods fortified with vitamin D. Some examples of tasty food combinations that provide both nutrients are: Fatty fish and broccoli Eggs with a bit of cheese Leafy greens and beef liver Almond trout Sodium and Potassium In small amounts, sodium chloride (table salt) is beneficial. Unfortunately, there’s so much salt hidden in processed and packaged foods — even those we think are healthy — that we consume […]

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