The most delicious recipes to combine foods and absorb their nutrients as much as possible

The feed it is one of the most important parts of maintaining a healthy body. Nail healthy and varied diet it is the best way to obtain the nutrients necessary for the proper functioning of our body. However, the food cooking method that make up our menu can affect its nutritional value. Although the combinations of flavors are, in most cases, the main criteria for creating a dish, it is also worth paying attention to the composition of each and thus obtaining get the most profit of them.

The AZTI is a science and technology center that develops projects in collaboration with organizations aligned with the United Nations SDG 2030. Specialized in the marine environment and feedthis center has compiled some tips for mix food well and take advantage of the health benefits they can offer us. For this, creativity in the kitchen is our best ally. Create delicious recipes and which also allow us to make the most of the nutrients is easier than it looks.

Vitamin C and iron

To absorb the most benefits of ironthe vitamin C It will be our best ally. Dried legumes are the most common source of iron in our diet. If we want to get the most out of their nutrients, we can combine them with foods rich in vitamin C, either at the same meal or a few hours apart. Some foods rich in vitamin C are oranges and other citrus fruits, strawberries, kiwis, tomatoes, spinach, potatoes, green or red peppers. If you need ideas, you can try a stew of lentils with curry and spinach.

Lentil curry recipe

Baked cauliflower pie

Vitamin D and calcium

When we don’t have the required amount of vitamin Dour body only absorbs between one 10 and 15% calcium that we consume through food. To find the perfect balance between these two nutrients, the ideal will be to mix foods that contain vitamin D, such as salmon, tuna or yellow egg, with food rich in calcium, such as spinach, broccoli, nuts, legumes and dairy products. If you are looking for an idea to combine the two types of food, you can try a egg noodle soupto which you can add tuna, spinach and broccoli.

Vegetable noodle soup.
Vegetable noodle soup.
Getty Images/iStockphoto

Fat Soluble Vitamins and Healthy Fats

For a healthy diet, it is advisable to include foods that provide us fat-soluble vitamins A, D, E and K. To get the most out of these vitamins, we need to combine them with foods that contain healthy fats, as they help dissolve them and prepare them for absorption. Additionally, fats also help absorb carotenoids, a type of antioxidant and provitamin, as they help break down the strong cell walls of plant cells.

Thus, the carotenoids and vitamins of red and orange vegetablessuch as tomato or carrot, as well as vegetables from green leafwill have greater absorption when combined with healthy fats, such as olive, avocado or walnut oil. There’s nothing like combining these two food groups in a whole saladwith vegetables like tomatoes and lettuce and healthy fats like nuts and avocado.

Avocado and tomato salad
Avocado and tomato salad

Although certain food combinations help us absorb certain nutrients, AZTI warns us that we don’t have to obsess over them. The combination of foods is interesting when there is a nutritional deficiency or a specific medical recommendation. If this is not the case, the ingredients can be combined as desired to create delicious and innovative dishes.


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