"In order to eat healthy, we should know how to get maximum benefit from additive-free, fresh and seasonal foods as well as how to choose them." Specialist Dietitian Merve Öz draws attention to foods whose nutritional values increase when consumed together.

When some vegetables, fruits, and spices are consumed together, the ingredients they contain interact with each other to increase their nutritional value. In this way, we will get the most benefit from these foods. Specialist Dietitian and Psychologist Merve Öz explained these nutritional combinations and their benefits as follows…

Turmeric, Black Pepper, and Olive Oil

Piperine and olive oil, a phytonutrient found in black pepper, increase the absorption of curcumin found in turmeric. The curcumin contained in turmeric helps reduce inflammation in the body. Because it is a powerful antioxidant, it can support the prevention of heart diseases by maintaining vascular health.

Tomato and Olive Oil

The tomato contains a powerful antioxidant called lycopene. Lycopene is fat-soluble. Consuming tomatoes along with a healthy oil like olive oil helps increase absorption and is especially good for the heart.

Broccoli and Olive Oil

Carotenoids are compounds found in red, orange, and dark green vegetables such as carrots, tomatoes, red bell peppers, spinach, and broccoli. Oil is needed for the absorption of carotenoids. To get the most benefit from these nutrients, vegetables containing carotenoids should be consumed in conjunction with heart-healthy fats such as olive oil or avocado. Carotenoids protect health with their antioxidant effects and support healthy life.

Red Meat and Rosemary

The antioxidants rosmarinic acid and carnosic acid found in rosemary can absorb the free radicals of meat, one of the main causes of signs of aging, and can wipe out their damage.

Garlic and Fish Oil

Cholesterol-lowering fish oils, when combined with garlic, can act as an anti-inflammatory agent.

Green Tea and Lemon

Green tea is rich in catechins and accelerates metabolism. Lemon is rich in vitamin C, which is a powerful source of antioxidants, increases its antioxidant capacity, and has an immune-boosting effect when consumed with green tea.

Spinach and Beetroot

There are two types of iron: iron from animal sources and iron from plant sources. Iron is well absorbed, but our body's absorption rate of iron is very low and is between 1 and 10 percent. Adding vitamin C is one of the most effective ways to increase iron absorption. Therefore, foods rich in vitamin C (citrus fruits, green peppers, beets) should be consumed together with plant-based iron sources (spinach, legumes). For example, iron absorption increases when consumed with another vegetable high in vitamin C, such as spinach and beets.  Iron is very important for the immune system. During childhood and pregnancy, there must be sufficient levels of iron in the blood for physical and mental development.

Cabbage and Oily Fish

Cabbage is a potent source of calcium. The body needs vitamin D to absorb calcium. Therefore, you can combine cabbage with fatty fish such as salmon, mackerel, and tuna, which are rich in vitamin D. Calcium is essential for the growth, development, and maintenance of bones.

Cheese and Egg Yolk

When calcium is consumed in conjunction with vitamin D, vitamin D helps absorb more calcium from food. Consume calcium-source cheese with egg yolk containing vitamin D.

Oily Fish and Almond

Vitamin E is a powerful antioxidant that protects omega-3 fats from damage. For example, you can consume omega-3 tuna with almonds. Omega-3 is protective against cardiovascular disease.

Red Meat and Carrots

Vitamin A in carrots is best absorbed when it binds to a protein. Since vitamin A is a powerful antioxidant, it is an agent that strengthens cardiovascular diseases and the immune system.

Press Coverage: sozcu