Tell you why groundnut and chili powder together? Must you add olive oil to vegetables? If you don’t eat these foods together, then you may be missing out on some of the benefits.
According to Eat for Extraordinary Health & Healing magazine, when we pair certain foods, their nutrients work together to produce anti-inflammatory and antioxidant health benefits that far outweigh the benefits of eating them alone. This article gives you seven anti-inflammatory, antioxidant food magic combination, eat together to make them much more nutritious.
Anti-inflammatory food combination 1. “Green leafy vegetables + olive oil” to enhance the absorption of lutein and beta-carotene
Who says fat is the enemy? Studies have shown that combining vegetables with healthy fat sources can enhance the absorption of antioxidants such as lutein and beta-carotene. Lutein, an antioxidant found in leafy greens, may reduce inflammatory symptoms in the eyes and therefore help prevent neurodegenerative disorders such as age-related macular degeneration. beta-carotene is another antioxidant that has been shown to reduce systemic inflammatory symptoms in older adults. Drizzle some olive oil on your next salad to ensure you get even more health benefits.
Anti-inflammatory food combination 2. “Spinach + blueberries”, drink before working out to reduce muscle inflammation
Spinach and blueberries into a shake, and then drink before and after the workout. In one study, it was shown that athletes who consumed blueberries daily for six weeks had reduced inflammatory symptoms after exercise, while other studies have shown that spinach can improve the breathing and oxygen flow during exercise. The presence of nitrate in spinach helps muscles work more efficiently during exercise, while blueberries help reduce muscle soreness after exercise. Remember to bring a shake!
Anti-inflammatory food combination 3. “Lentils + lemon” to increase iron absorption
If you are a premenopausal woman, you are at risk of developing iron deficiency anemia (due to low iron levels in the body and too few healthy red blood cells). According to the Iron Disorders Institute, this reaction is caused by an inflammatory response that may limit the amount of iron in the rest of the body. Eating iron-rich foods such as lentils and other legumes, as well as foods rich in ascorbic acid (vitamin C) and carotenoids (such as lemons), greatly increases the amount of iron absorbed.
Anti-inflammatory food combination 4. “Sweet potato + cayenne pepper powder” to enhance vitamin A absorption
Spicy sweet potato fries are more than enough to satisfy cravings! Sprinkle some cayenne pepper or chili powder on orange-colored foods rich in beta-carotene, such as sweet potatoes and butternut squash, to enhance vitamin A absorption. Research has found that vitamin A is beneficial in inflammatory skin conditions such as acne, as well as in pulmonary bronchial hypoplasia. We give this combination an A+.
Anti-inflammatory food combination 5. “raspberry + grape”, high antioxidant fruit
Satisfying your sweet tooth can also help you beat your inflammation symptoms! Raspberries and grapes are both high in antioxidants, and scientific studies have shown that two are better than one when it comes to antioxidants. Raspberries contain ellagic acid, which is known to enhance the effectiveness of quercetin in grapes. When combined together, they are an anti-inflammatory tool. Studies have shown that this combination may also reduce the risk of cardiovascular disease, osteoporosis and lung cancer.
Anti-inflammatory food combination 6. “Almonds + Kefir Yogurt”, improve intestinal health
Add some chopped almonds to a bowl of kefir to create a healthy, happy gut. Like yogurt, kefir, a dairy product, can provide plenty of good bacteria and probiotics for the abdomen. To boost stomach-friendly bacteria, it is recommended that almonds be eaten with kefir. Studies have shown that the fiber in almond bark acts as a prebiotic, providing food for the probiotics in kefir and producing protective intestinal bacteria to fight inflammatory bowel diseases (as well as diseases such as Crohn’s disease, ulcerative colitis and chronic cystitis).
Anti-inflammatory food combination 7. “Garlic + Onion + Brown Rice”, 3 times more zinc absorption!
Garlic and onions may give you bad breath, but they’re great when added to whole grains like brown rice and wheat pasta: their combination can more than triple zinc absorption in the body. In one study, older adults taking zinc supplements reduced their risk of developing chronic inflammation-related diseases such as atherosclerosis, cancer, neurodegenerative disorders and immune disorders by 66%. That’s why we say bad breath is worth it.
Some foods can’t be eaten at the same time, but some foods can have better results when combined with each other! Let’s eat like this next time!
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