Power couples to invite to your plate

Valentine’s weekend is coming up, just in case you didn’t notice, so I thought it would be a great to talk couples. And the pairings I am talking about here are food pairings – the foods we should eat together to maximise nutritional intake.

Check out these power couples to invite to your plate. Click To Tweet
  1. Turmeric and pepper.

There is a reason why black pepper is an ingredient in any curry mix. Turmeric is fantastic anti-inflammatory spice, and it’s principal active ingredient, curcumin posses numerous anticancer properties that may be responsible for the wide differences observed in the rates of many cancers in India and North America.*

Eaten alone its bioavailability is low and that’s where the pepper comes in It increases the absorption of curcumin by a factor of 1000.

Try adding 1 teaspoon of turmeric to your foods every day. Think soups, sauces, smoothies.

  1. Iron and Vit C.

Vitamin C is crucial for iron absorption.

Iron helps to carry oxygen throughout your body and is available from plant (beans, veggies and fruits) as well as animal sources. Iron likes company of vitamin C for full, easy absorption.

This pairing is very easy to achieve – just add some lemon juice to your greans or beans!

Great sources of vitamin C: citrus fruits, strawberries, tomatoes, broccoli, and bell peppers.

Great sources of vitamin C: citrus fruits, strawberries, tomatoes, broccoli, and bell peppers. Click To Tweet
  1. Calcium and Vitamin D.

Vitamin D is necessary for calcium absorption. During summer it’s enough to spend 20 minutes a day outside with your arms and legs out (no sun screen) to produce recommended vitamin D amounts.

It’s generally difficult to get Vitamin D from plant-based food, there is some available in mushrooms, some plant mils are fortified as well. There is also vitamin D in egg yolks, salmon and sardines. I would encourage you to get your vitamin D levels checked and supplement as and if required.

Good sources of calcium: kale, broccoli, and sesame seeds.

  1. Protein and fiber

This is snacking powerhouse – it will keep you full for longer and also keep your blood sugar in check, so you won’t need to reach for another snack 20 minutes later.

Think:

  • Slices of apple with a tablespoon of nut butter
  • Carrots and hummus (I would suggest making your own)
  • Handful of almonds with a piece of fruit
  • Green smoothie with a tablespoon of nut butter or some hemp seeds
  1. Vitamin K plus fat

Yes, I said that, I am recommending eating fat (I am actually very fond of fat, but will save that for another time). Vitamin K is fat-soluble vitamin, meaning it needs fat to be absorbed. Vitamin K is crucial for bone building, so you definitely want some in.

Vitamin K hides in spinach, Swiss chard, kale, cabbage, Brussels sports, and broccoli.

To maximise the nutrition intake just use good olive oil (or my favourite hemp seed oil) on top of your vegies, sprinkle your salads with toasted seeds and/or nuts and off you go.

Please share below – what combinations are you going to be including in your menu this week?

* “Foods to fight cancer. Essential foods to help prevent cancer” by R. Beliveau and D. Gingras

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