Many healthy greens and vegetables are packed with nutrition, but you might not be getting as many benefits out of them as you think. Want a nutrient boost? Certain vitamins in different foods can work together in your body to help you get the most nutrition out of your meal. This video shows some examples. Following is a transcript of the video.
It’s not always about what you eat…
… it’s what you eat together.
Eating certain foods together can help you absorb more nutrients. Here are some examples.
Spinach and Strawberries.
Your stomach’s pH makes it hard to absorb the iron in plants.
Vitamin C can help with this, though.
Its acidity converts the iron into a more absorb able form.
Adding 100 milligrams of Vitamin C can boost iron absorption by 4X.
Another good combo for this trick is black beans + red peppers.
Raw vegetables + Eggs.
Many raw vegetables contain disease-fighting carotids.
But carotids are hard to absorb.
The fat from egg yolks can help.
By eating 3 cooked eggs with your vegetables…
… you can absorb over 3 times as many carotids.
Turmeric + Black Pepper
Turmeric contains a pigment called cur cumin.
Studies show cur cumin can help prevent and treat: Neurodegenerative, cardiovascular, pulmonary, metabolic, autoimmune and malignant diseases.
But the human gut has a hard time absorbing cur cumin.
Piperine, a major component in black pepper, can help.
One study found adding 20 mg of piperine to 2 grams of cur cumin…
… boosted its availability by 2,000%.
Caution: too much cur cumin can increase risk of kidney stones.
Salad + Oil-based dressings.
Add some healthy fat to your salad.
An easy way to do it is with a drizzle of oil-based dressing.
The oil’s fat helps you absorb more carotids from the salad.
Meat + Rosemary.
Cooking meat at high temperatures forms hetero cyclic ami nes.
Animal studies reveal hetero cyclic ami nes are linked to certain cancers.
(A definitive link in humans is unclear).
Rosemary has antioxidants that help prevent hetero cyclic ami nes.
Adding rosemary before cooking reduces hetero cyclic ami nes by 50 to 90%.
Sweet potatoes + Spinach.
Sweet potatoes are rich with Vitamin A.
But your body needs zinc to transport Vitamin A in the blood.
Studies show people low in zinc…
… don’t release as much Vit. A from the liver.
So, eat foods high in zinc, like spinach, with your sweet potatoes.
So, the next time you make dinner …
… make sure you’re getting the most out of it.
Follow Tech Insider: On Facebook.
Business Insider Emails & Alerts
Site highlights each day to your inbox.