By FMT’s Lifestyle Team
A typical Malaysian public washroom and a blocked nose; a pretentious hipster’s face and a flying fist; official explanations for a no-strings-attached RM2.6 billion donation and a great sense of humour – some things work wonders when paired with each other. This principle also applies to the sphere of nutrition – when you combine certain types of foods you’d ordinarily consume separately, you can boost your nutrient intake tremendously. What this means is that you have to start playing matchmaker when purchasing or preparing ingredients for your meals – and expect sparks to fly between you and good health.
Here are some simple food marriages you can help officiate over:
Greens and healthy fats
Green foods such as spinach, broccoli, romaine, kale, peppers, celery, asparagus, cucumber, zucchini, etc., are all some of the most nutrient-dense, low-calorie, and disease-fighting things you can eat. But to gain the most nutrition from these foods, pair them with healthy fats such as avocados (also green!), olives, coconut, nuts and seeds. These fats will help act as a sponge for the nutrients in the greens and also provide extra vitamins, minerals and protein. The combination also helps keep you feeling full longer, since most green foods are so low in calories they don’t satisfy you very long on their own.
Berries and grains
There’s a reason so many people put berries on their oatmeal (aside from sexing up the flavour). Berries contain high amounts of fibre, vitamin C and water, and grains provide B vitamins, fibre, and iron. Pairing vitamin C with iron-rich foods increases the iron uptake, while water from the fruit will help your body process healthy fibre in the grains, keeping it moving through your system. Potassium- and magnesium-rich foods such as berries and grains also help to keep your blood pressure healthy.
Mushrooms and healthy fats
Mushrooms are the richest source of plant-based vitamin D, which not only prevents depression and colon cancer, but wards off bone diseases such as osteoporosis. But as one of the ‘fat-soluble’ vitamins (A,D, E and K), vitamin D can’t be fully absorbed without healthy fats. So add some avocado, olives, or sliced almonds to your next dish with mushrooms.
Lemons and greens
Lemons are a powerful source of alkalizing nutrients, specifically, immune-boosting vitamin C. As mentioned, vitamin C helps your body absorb iron better, and leafy greens are among the best sources of plant-based iron. So try using lemon juice as a natural salad dressing: squeeze some over roasted kale or sauteed spinach, or add a wedge to your next green smoothie for a surprisingly delicious flavor.
Tomatoes and healthy fats
Tomatoes are one of the best sources of the anti-cancer nutrient known as lycopene – but lycopene is better absorbed by the body when consumed with healthy fats. Consider cooking your tomatoes with mushrooms, olives, and avocado; or try grilled avocados with roasted tomatoes for a small meal or filling snack.
Keep in mind when pairing nutrient-dense foods that it’s best to consume healthy sources of protein, carbs, and fats at each meal. You certainly don’t have to live by this rule – sometimes a piece of fruit is just good enough on its own but combining superfoods is one way to help your body get the most nutrition each time you eat.
From an article published in the world’s first meat-free lifestyle platform, www.kindmeal.my