Planning a meal should involve more than just considering tastes, because when planning is done correctly, you can significantly increase the nutritional value of your entire diet. This is due in large part to the fact that the nutrients found in the foods we eat do their jobs more efficiently when they interact with other nutrients. This is called synergy.
Here are a few examples:-
- Tomatoes + broccoli = better immune supporting properties.
- Oranges & spinach = better absorption of the iron in spinach because of the vitamin C in the orange.
- Calcium + vitamin D = better bone health. Add magnesium and the absorption of calcium gets even better. For example, combine a calcium-rich dairy product with nuts or oatmeal or another food that contain magnesium. Then spend a few minutes out in the sun to ensure your body will produce the vitamin D needed to complete the synergistic relationship.
- Spices paired with fruits & vegetables will boost their antioxidant support. One of the best spices to use liberally is tumeric. It is a major component of the Indian diet that promotes many aspects of good health.
One easy way to ensure that you’re mixing the right foods together is to make sure every meal you eat contains fruits & vegetables of at least three different colours and a source of healthy fat such as nuts, olive oil, avocado or fish.
Colours are a good indicator of what nutrients a fruit or vegetable may contain, so by choosing different colours you will ensure a wider range. And many nutrients, particularly the fat soluble vitamins A, D, E & K are better absorbed by the body when eaten with a little bit of healthy fat or a piece of grilled fish.
Learning to pair your foods properly will introduce you to a whole new world of flavours and a whole new level of nutritional support.