Super Healthy Food Combinations | Healthy and Natural World

Healthy and Natural World

super healthy food combinations

Combination of avocado and tomato enhances the absorption of lycopene, the healthy component in a tomato. When you eat spinach, you’d better combine it with a piece of orange to improve iron absorption. This article will overview the winning healthy food combinations that help the body fight cancer, reduce cholesterol and prevent heart attacks. If you are looking for a winning formula to improve your quality of life, then use less medication and take advantage of what nature gives us. And here we come to an important concept: winning healthy food combinations. Each food individually has health benefits of its own, but when paired with another food item, you get a real winning match. Which food combinations should we make in our menu?

Super healthy food combinations:

Tomato and avocado or broccoli

The combination of tomato and avocado, for example in guacamole, allows the tomato lycopene to be better absorbed in the presence of the fat in avocados. Lycopene is used as an antioxidant and an essential material to prevent heart disease and blood vessels problems. In addition, the lycopene reduces the risk factors for cancer. Similarly, lycopene in tomato sauce is absorbed better if there is olive oil than if it’s oil-free dressing. If you don’t like olive oil, prepare a tomato salad with nuts and seeds that are high in quality fat. Recently it became clear that combining tomatoes and broccoli helps prevent thyroid tumors and reduce their size. This mechanism has not yet fully explained in terms of research, but this delicious combination improves coping with cancer cells.

Apple and chocolate

Surprising winning combination is a red apple and chocolate. Apples contain powerful anti-inflammatory substance called quercetin, especially in the skin and the parts close to it. This ingredient fights against allergic reaction, heart problems, Alzheimer’s, Parkinson’s disease, prostate cancer and lung cancer. Chocolate, as well as black grapes, berries and red wine, is rich in antioxidant called catechin that significantly reduces risk factors for atherosclerosis and cancer. Combining these foods reduces the adherence of blood platelets, enhances the activity of the cardiovascular system and prevents blood clotting disorders.Quercetin is also found in buckwheat, onions and berries, so you can build interesting food combinations such as sangria with sliced apples, bake of buckwheat filled with berries and more.

Fish and garlic or soy

Who has not combined together fish and garlic in one recipe or another? the recommendation to combine fish and fresh or cooked garlic is not mainly for taste reasons: this combination enhances the body’s ability to utilize anti-inflammatory components, reduce cholesterol levels in fish and utilize the essential fatty acid omega 3. The cholesterol-lowering effect is more powerful when eating these two foods together. Because fish are rich in vitamin D, another recommended food combination is salmon or tuna with soybean (Edamame) or other soy products. Soy is rich in flavonoid that increases the availability of vitamin D in the tissues. It is important to know that fish is in itself a perfect synergy between minerals such as zinc, iron, copper, iodine and selenium, that work together as a powerful anti-inflammatory component.

Berries and grapes

Various berries such as blueberries, cranberries, currants and raspberries, combined with black grapes and a little bit of goji berry create dish that allows our body to utilize the most of the antioxidant action of these fruits, and to give us tremendous energy.

Spinach and citrus fruits

The combination of vitamin C and iron is known to improve the absorption of iron in the cells. Therefore, it is recommended to combine foods rich in this vitamin, such as leafy greens, citrus fruits, tomatoes, strawberries, red pepper, melon and broccoli, with a plant-based foods rich in iron, such as spinach, kale, green beans, leeks and chard.

Green salad and lemon

When preparing a green salad it’s worth remembering to spice it with a little lemon and allow our immune system and our muscles get stronger.

Grilled meat and rosemary

Roasting meat on fire exposes us to many dangerous substances and carcinogens. To reduce this exposure it’s better to roast the meat with rosemary sprigs. Rosemary contains antioxidants that reduce the amount of hazardous substances at high temperature by absorbing free radicals of the meat.

Vitamin combinations

It’s been known that a combination of vitamin D with calcium reduces the risk of colon cancer, preserves bone mass and relieves distressing symptoms such as PMS. This combination also improves the ability to reduce weight. Another familiar combination is of foods rich in vitamins that are fat soluble such as vitamin A (carrots, broccoli, peas), vitamin D (fish, milk, yogurt) or vitamin E (sweet potatoes, spinach, fish), and quality fat found for example in olive oil or almonds. This combination allows the vitamins to be absorbed effectively in our body. So try from now on to eat yogurt plus almonds or nuts

Even a bowl of oatmeal and a glass full of fresh juice is recommended, and can be further upgraded with slices of orange or kiwifruit. The combination of oatmeal and vitamin C (orange juice or lemonade, kiwi, cantaloupe melon, strawberries, tomatoes or red peppers) reduces the values ​​of LDL (bad cholesterol), cleanse the blood vessels and helps prevent heart attacks, compared with consumption of each of the components separately.

In conclusion, it is important to understand that combining certain foods may contribute more to our health and reduce damage caused by consumption of other foods. These winning combinations can fill us with energy and improve our mood and well-being.

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The Health Benefits of Berries | Healthy Eats – Food Network Healthy Living Blog

The Benefits of Berries by Toby Amidor in Healthy Tips, July 10, 2013

mixed berries
Fresh berries are now in season, and I couldn’t be happier. Not only are these babies unbelievably delicious, they’re also brimming with health benefits. Here’s the lowdown on four favorites: strawberries, raspberries, blueberries, and blackberries.

Strawberries
One cup of strawberries (about 8 berries) has 50 calories, 3 grams of fiber and more vitamin C than a medium orange. They’re also an excellent source of fiber, folate and potassium. A study published in the American Journal of Clinical Nutrition ranked strawberries third out of more than 1,000 antioxidant-rich foods. Strawberries also contain anthocyanins, which may help protect the nervous system and blood vessels.

Studies have shown that strawberries can help protect against several types of cancer, including breast, colon and leukemia. Research has also found that strawberries help decrease inflammation and control type 2 diabetes. In addition, one study found that eating 8 strawberries a day for 8 weeks helped lower homocysteine levels, a leading risk factor for heart disease.

Blueberries
One cup of these fruits has 84 calories and close to 4 grams of fiber. Blueberries are a rich source of antioxidant vitamin C, vitamin K and manganese. Research has found that blueberries may help prevent prostate cancer and protect against heart disease. Animal research has also found that blueberry extract may help improve memory, balance and coordination—potentially promising for those with Alzheimer’s disease

Raspberries
One cup of raspberries has 70 calories and is an excellent source of vitamin C. The serving is also a good source of fiber, phosphorus and selenium. Raspberries contain anthocyanins (mentioned above) and another phytochemical called quercetin, found to help slow cancer growth.

As with the other berries, studies have shown that raspberries may be useful in preventing esophageal and liver cancer. Raspberries have also been shown to help control blood sugar in diabetics and help prevent liver damage.

Blackberries
One cup of blackberries has 62 calories, 8 grams of fiber and is an excellent source of vitamins C and K and manganese. Blackberries have been found to have the highest amount of antioxidants – higher than the other 3 berries mentioned above! They’re also bursting with all types of phytochemicals, which have been shown to help fight or prevent cancers like liver, colon, lung and esophogeal. Blackberries also contain quercetin, an antioxidant that may help decrease the risk of heart disease.

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