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Foods that work better together

The strategy of proper food combining for optimum digestion has been around for decades in western dietary science and for centuries with Ayurvedic medicine.

Both traditional Chinese medicine (TCM) and ancient Ayurveda have long recognized the importance of good digestion as the foundation for good health, while poor digestion leads to bad health and disease.

Slowly, modern western medicine is catching on, due mostly to the influences of holistic or alternative health practitioners and researchers. Now there have been studies on combining foods to maximize nutritional virtues synergistically.

That is, two or three foods simultaneously combined will deliver more than the sum of each food individually consumed.

  Food combining for optimum digestion

Here are the broad stroke basics. Avoid consuming lots of water or other beverages while eating. This dilutes your digestive juices. Drink less while you eat, but hydrate heavily between meals.

Different types of foods require different gastric juices and enzymes to break the foods down into assimilable nutrients. Conflicting digestive juices and enzymes will result in longer metabolic labor with incompletely digested food particles putrefying and attracting bad bacteria.

Occasional bad food combining results in gas, bloating, constipation, or diarrhea. Habitual bad food combining can lead to chronic inflammation and disease.

Don't eat sweet fruits with other foods. The sweeter the fruit, the further away from any other meal. What's generally recommended is eating fruit around a half hour before eating or on an empty stomach, usually two hours after eating.

Citrus can be combined with most other foods, but melons need to be eaten very far from any other food. Eating anything sweet after a protein meal leads to digestive problems.

Mixing proteins and starches simultaneously, such as meat and potatoes, is another no-no. Proteins found in meats and dairy products are much more slowly digested than starchy and carbohydrate foods.

But protein foods can be consumed with low starch veggies and healthy fats. Fats, such as butter, olive oil, and other healthy fats can be used on vegetables along with lemon or lime.

Pairing certain foods can do a lot more than just satisfy your taste buds. The right food combinations can enhance the nutritional value of many foods and activate their disease-fighting properties. Try these synergistic food combinations to create a nutritional effect greater than the sum of the individual parts.

 Tomatoes and olive oil.

Tomatoes are rich in lycopene, an antioxidant that research shows may help ward off heart disease, aging and certain cancers. Since lycopene is fat-soluble, it’s more bioavailable when paired with healthy fats such as olive oil or avocado. 
A study in Free Radical Biology and Medicine found that individuals who consumed tomato products with olive oil had higher amounts of lycopene activity in their blood. To maximize your nutrient benefit, eat cooked tomato products with some healthy fat, says Elaine Magee, registered dietician (RD), and author of "Food Synergy."
“Ninety-eight percent of the flavonoids (powerful antioxidants) in tomatoes are found in the tomato skin, along with great amounts of two carotenoids (including lycopene)," Magee said. "Absorption of these key nutrients is much greater when the tomatoes are cooked and when you eat some smart-fat (like olive oil) along with the cooked tomatoes.” 
Sliced tomato and avocado drizzled with olive oil is always a tasty and nutritious snack or side dish.

 Turmeric and black pepper.

On its own, turmeric is a unique spice known to help fight off diseases such as cancer, diabetes and Alzheimer’s. However, when this tangy yellow South Asian spice is paired with black pepper, turmeric’s active ingredient curcumin is more available to the body. Research shows that pairing black pepper with turmeric can increase the body’s absorption of curcumin by 1,000 times, due to the black pepper’s hot property called piperine. Add black pepper to any recipe that calls for turmeric in order to boost the anti-inflammatory and cancer-fighting properties of your dish.  

 

Green tea and lemon  

Green tea is high in catechins, disease-fighting antioxidants shown to reduce the risk of heart disease, cancer and stroke. A recent study published in the Journal of Food Science suggests that adding vitamin C or citrus juice to green tea may significantly increase the supply of catechins for the body to absorb. Next time you’re making some iced green tea, go generous with the lemon to boost the health benefits.

 

Eggs and cheese
 
Vitamin D and calcium, two components that are individually beneficial, can also work together to promote healthy and strong bones. Studies show that vitamin D can increase calcium availability and absorption in the body - an important function for healthy bones and a healthy heart. Whip up a quick vegetable omelet (vitamin D is found in the yolk) and throw in some calcium-rich cheese for a tasty and nutritious breakfast.

 

Garlic and fish

The heart-healthy minerals found in fish have cholesterol-reducing and anti-inflammatory effects that can benefit your health. A study in the American Journal of Clinical Nutrition finds that combining fish oil with garlic can lead to an overall decrease in total cholesterol as well as LDL (bad cholesterol) levels. 
“Both garlic and fish have known benefits on various lipids,” Christopher R. Mohr, RD, of Mohr Results, Inc., said. “Because the benefits for each are unique, though, combining the two of them may offer even better results.”
Cook up your seafood dish with a garlic seasoning or marinade for a healthy and nutritious meal.


 Oatmeal and blueberriese

flake whole oatmeal with blueberries and brown sugar on white china makes a healthy breakfast 
Iron is an essential mineral to prevent fatigue and strengthen the immune system. According to the Centers for Disease Control and Prevention, iron deficiency is the most common type of nutritional deficiency and leading cause of anemia in the United States. 
The body can easily absorb heme iron (found in animal products like meat, poultry and fish). However, nonheme iron (found in plant foods like grains and vegetables) is much harder for the body to access. Fortunately, vitamin C makes iron readily available, allowing the body to absorb more of the nonheme iron consumed. 
“When a meal includes vitamin C, it helps put the plant form of iron in a more favorable ionic state to favor iron absorption,” Magee said. 
To effectively boost iron levels of nonheme iron foods, add blueberries to your oatmeal, squeeze some lemon juice on your spinach, or add some vitamin-C rich veggies (like bell peppers, broccoli, or Brussels sprouts) to your quinoa.


 Chocolate and apples


How cool would it be if adding chocolate to your fruit actually boosted the nutritional value? Well, when it comes to apples, you’re in luck. 
“Dark chocolate contains flavonoids that when paired with the anti-inflammatory antioxidant in apples, quercetin, not only does it form a delicious treat but it helps improve circulation and reduces the risk of heart disease,” Holley Grainger, RD, said. 
Dip a couple of apple slices in a bowl of melted dark chocolate for a delicious and nutritious treat.

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