2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Bananas and yogurt
Yogurt as well as other fermented foods are rich in beneficial live bacteria called probiotics that keep our immune and digestive systems strong.
However, like all living things, they need something to eat. Inulin, which can be found in bananas, asparagus, artichokes, onions, garlic, leeks and wheat germ, is an indigestible carbohydrate that is a source of nutrients for intestinal bacteria. In addition, inulin increases the intestinal absorption of calcium, which strengthens bones.
Add fat to salads
Do you find naked salads unbearably boring? In this case, be sure to pour olive oil over them or sprinkle roasted pine nuts on top. Adding healthy fats such as nuts, vegetable oils or avocados to a salad bowl can increase the amount of beneficial antioxidants - such as lutein in green leafy vegetables, lycopene in tomatoes and red peppers, beta carotene in carrots, which our body absorbs.
Fat slows down the digestive process, which gives a better chance of the plant ingredients in the same dish to be absorbed. Fats also help dissolve antioxidants, such as vitamin E, in the gut so that they enter the bloodstream more efficiently.
Once absorbed, these antioxidants can help kill some of the free radicals in our bodies that can damage DNA, cause disease and accelerate aging.
Iron and vitamin C
Iron and vitamin C form a unique bond. There are two types of iron: chem iron, which we find in animal products such as beef, fish and poultry, and non-chem iron, which is found in plant foods such as beans, whole grains and spinach.
The body alone absorbs up to 33% less non-chem iron than chem iron, but we can increase the amount absorbed by two to three times by consuming it with vitamin C contained in fresh fruits and vegetables.
How exactly does vitamin C help with this? It is involved in the production of an enzyme responsible for transforming non-chem iron into easier-to-absorb iron oxide, so that we can get more out of the iron contained in, for example, traditional bean salad.
Iron is needed to produce hemoglobin, which carries oxygen to the muscles and brain. Low levels can lead to fatigue, weakness and lack of concentration. Vegetarians should pay special attention to this combination to maintain their iron stores.
Carbohydrates and proteins
Carbohydrates and protein after a workout together help muscles recover faster by improving the blood's insulin response.
Higher insulin levels will supply muscles faster and with more nutrients, such as glucose and amino acids. Combinations of carbohydrates and proteins are: sandwich with turkey, yogurt and fruit, brown rice, roasted chicken or tofu, pasta with meat sauce.
Wine for fish
Merlot and salmon are really a perfect combination. People who consume 120 ml of wine a day have been found to have higher levels of omega 3 fats in their blood, which are found in fish, such as trout, salmon or sardines. Here are some wonderful fish recipes from the site.
No such relationship has been established with beer or spirits. Polyphenol antioxidants in wine, such as resveratrol, may be responsible for improving the absorption of omega 3 fats, which are known to protect us from countless diseases, including depression, diabetes, mental illness and heart attack.
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