Certain tasty duos can give your health a boost – try eating these ingredients together
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It’s not just what you eat – the foods you put together can also make a difference. You may be loading your plate with veg, protein and wholegrains, but you can make your meals work harder and give your health a helping hand by trying out these nutritious pairings.
The energy giver
Steak and tomato Red meat is full of iron, vital for carrying oxygen around the body. But to absorb the iron you need vitamin C, so plate up steak with a grilled tomato. Alternatively, squeeze some lemon juice over your steak to increase the iron’s absorption potential.
The cholesterol assistant
Oats and oranges When eaten with vitamin C, the combination of organic compounds (phenols) in oats stabilises bad LDL cholesterol.
So drink orange juice with your oats.
The complexion cleaner
Blackberries and walnuts The zinc and antioxidants in blackberries fight spots and breakouts, while walnuts are filled with omega-3 fatty acids that reduce redness and inflammation. Together, they offer glowing skin.
The vision improver
Boiled egg and salad The fat in the egg increases the absorption of carotenoids from the salad, found researchers at Purdue University, Indiana. These antioxidants are linked to eye health.
The sleep inducer
Milk and honey Try honey in warm milk at bedtime. ‘Milk contains tryptophan, used to make serotonin and melatonin in the brain – the hormones that control mood and sleep,’ says Healthspan nutritionist Rob Hobson.
‘Carbohydrates in honey help with the uptake of tryptophan.’
The disease protector
Brazil nuts and broccoli Broccoli contains sulforaphane, which has properties that may help to prevent cancer. Its effect is maximised when eaten with selenium-rich Brazil nuts.
The immunity booster
Grilled lamb and rosemary While grilling can create carcinogens, adding rosemary can help to fight it. And lamb is a great source of protein and omega-3, as well as B vitamins.
Ones to avoid
Give these not-so-perfect pairings a miss… Coffee, tea or wine with oats
The tannins present in these drinks interfere with the body’s absorption of iron, particularly iron that’s found in plant-based foods, such as oats.
Milk with chocolate
Milk can reduce the absorption of flavonoids (antioxidants) found in cocoa
