Yes, even
foods work best in teams!
Iron
and Vitamin C —
Iron is an essential nutrient. But there are two kinds; one (heme) is found in
meats and seafood; the other (nonheme) is in dark leafy greens, chickpeas and
other plants.
The down
side, nonheme isn't as easily absorbed by the body—which is where vitamin C
comes in. Foods high in C (like citrus, bell peppers, and strawberries) raise
the acidity of the intestines, allowing nonheme to be more readily absorbed.
So next
time, drizzle lemon vinaigrette on a spinach and strawberry salad. Or add
chopped red bell peppers to chickpeas for a side dish. At meals where you're
mixing iron and C, try to avoid tea, whole grains, and dairy products—all of
which inhibit nonheme-iron absorption.
Lycopene
and "Good Fats" — Lycopene is a powerful antioxidant, believed to help prevent
heart disease and certain cancers. It's also the pigment that gives red-tinted
fruits and vegetables—from tomato to watermelon—their bright color.
Because
lycopene is fat soluble, the digestive tract is able to absorb it best when
it's accompanied by fats. Researchers at Ohio State University found that when
subjects ate tomatoes and avocados together, they absorbed 4.4 times more
lycopene.
So next
time, pair red produce with items containing healthy, unsaturated fats. Salsa
and guacamole make a terrific pair — not to mention, bruschetta topped with
chopped tomatoes, garlic, and olive oil.
Sulforaphane
+ Selenium —
These nutrients are both anticancer crusaders. Sulforaphane is a plant compound
in cruciferous vegetables (cabbage family of vegetables such as broccoli,
cauliflower, brussels sprouts). When it enters the bloodstream, it can inhibit
the growth of tumor cells.
Selenium
on the other hand, is a mineral found in fish, meat, eggs, nuts, and mushrooms;
it binds with proteins in our bodies to make antioxidant enzymes, which protect
us from free radicals. Research has shown that together, they are up to four
times more effective than on their own.
So next
time, go ahead and make a classic beef and broccoli dish. Or make roasted
brussels sprouts with crushed Brazil nuts, which are an extremely rich source
of selenium.