A Few Superfood Pairings To Boost Nutrition

While the superfood revolution has had its impact on the food landscape of this generation, are consumers taking full advantage of their health conscious diets? Here are a few tips to squeeze every bit of nutrition from those superfoods, according to various nutrition experts and research studies.

The first health food essential health food pairing is black beans and red pepper, or more generally plant-derived iron and vitamin C. Iron derived from plants, known as non-heme iron are harder to absorb than animal derived iron, but some vitamin C can boost the amount of plant-derived iron human bodies can absorb. Other mineral, like zinc, in wheat and other grains may also need some help being absorbed. A 2010 study in the Journal of Agriculture and Food Chemistry suggests that garlic and onion may help pull the minerals out of grains.

“Just 2 to 20 percent of the iron in plant foods makes its way from your digestive tract into your blood, compared to 15 to 35 percent from heme animal-based iron,” said Cynthia Sass, RD, MPH

Another health boosting pairing salmon and greens. The vitamin D of salmon works to absorb more of the calcium found in greens. While ample sunlight is also useful for boosting vitamin D production in the body, certain foods, like salmon, can help vitamin D levels.

For heart health, Melissa Rifkin, dietitian from the Montefiore Medical Center in New York City suggests pairing dark chocolate and apples. Apple skins contain the flavonoid quercetin which acts like an anti-inflammatory and dark chocolate contains anti-oxidant catechins which help prevent the hardening of arteries. While milk chocolate also contains catechins, dark chocolate contains up to six times as much of the anti-oxidant.

“When paired, they [apples and dark chocolate] have been shown to help break up blood clots,” Rifkin said.

 

Read More – 11 Superfoods That Work Better Together (Rachel Swalin, Fox News)

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Originally from Gaithersburg, Maryland, Millan is a senior at the George Washington University studying Biological Anthropology.

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