Learn food pairing for best benefits
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Learn food pairing for best benefits (Thinkstock photos/Getty Images)
Like human beings, foods can also bring out the best in each other, nutritionally speaking. Read on to find out who should date whom for your good health
You already know a lot about what foods are good for you. But there's more to healthy eatingthan just that. Sometimes, the whole is greater than the sum of its parts. And this especially true for some food combinations, even if they sound weird when you first hear about them. Dietician Sheela Tanna tells you how to pair food to unlock the benefits of individualingredients.
Turmeric and salmon
Turmeric has anti-inflammatory and healing properties. Salmon is low on carbohydrates and high on protein. When the two are combined, the properties of Omega 3 fatty acids present in salmon get a boost and it guards the nervous system against the effects of ageing. It also increases the level of HDL (good cholesterol) which improves heart health by keep the arteries clear of bad cholesterol.
The combination is also believed to slow tumour growth by keeping the cancer cells from multiplying.
Whole grains and onions
Whole grains, such as maize, brown rice, barley and wheat contain iron and zinc in different quantities. The two minerals are absorbed by the human body more easily in the presence of sulphur compounds present in onions - which is also what makes you cry when you slice them.
Beans and greens
Beans are rich in proteins and iron. When paired with veggies rich in Vitamin C such as spinach, sprouts and potatoes, it aids weight loss. "Your body uses three times more energy to metabolise proteins than carbs and fats," says Tanna. "Vitamin C rich foods do not aid weight-loss directly. But they have water soluble nutrients which make them very low calorie foods. The combination of beans and veggies won't let you gain those extra kilos."
Also the iron content of beans gets better absorbed in the presence of Vitamin C from vegetables.
Tomato and olive oil
Tomatoes contain Vitamin C and the antioxidant lycopene in substantial quantities. This antioxidant lowers the risk of cataracts, osteoporosis, cancer and the effects of ageing. Olive oil, also rich in antioxidants, promotes the formation of HDL (good cholesterol) in the body. Lycopene gets better absorbed in the presence of olive oil and is highly beneficial for the heart. It purifies the blood and dissolves gallstones. The combo also boosts liver function of protein synthesis and detoxification of the body. It's believed to reduce effects of hypertension.
Broccoli and mustard
Broccoli is a good source of Vitamin C, antioxidants and a compound called sulforaphane. This compound exhibits anti-cancer and anti-diabetic properties. The absorption of sulforaphane is better in the presence of myrosinase, an enzyme present in mustard. The two combat bacterial infections in the urinary tract, excretory system, digestive system and the colon. Iron is part of blood cells in the body and carries oxygen from the lungs to muscles and organs. Zinc helps in healing wounds. Antioxidants and Vitamin C present in onions also facilitate the iron absorption from whole grains.
Whole grains are also rich in Vitamin E which when combined with Vitamin C become beneficial for the skin. "This also goes for other combinations of vegetables rich in Vitamin C such as carrots, cabbage, peas and pumpkin with whole grains," says Tanna.
You already know a lot about what foods are good for you. But there's more to healthy eatingthan just that. Sometimes, the whole is greater than the sum of its parts. And this especially true for some food combinations, even if they sound weird when you first hear about them. Dietician Sheela Tanna tells you how to pair food to unlock the benefits of individualingredients.
Turmeric and salmon
Turmeric has anti-inflammatory and healing properties. Salmon is low on carbohydrates and high on protein. When the two are combined, the properties of Omega 3 fatty acids present in salmon get a boost and it guards the nervous system against the effects of ageing. It also increases the level of HDL (good cholesterol) which improves heart health by keep the arteries clear of bad cholesterol.
The combination is also believed to slow tumour growth by keeping the cancer cells from multiplying.
Whole grains and onions
Whole grains, such as maize, brown rice, barley and wheat contain iron and zinc in different quantities. The two minerals are absorbed by the human body more easily in the presence of sulphur compounds present in onions - which is also what makes you cry when you slice them.
Beans and greens
Beans are rich in proteins and iron. When paired with veggies rich in Vitamin C such as spinach, sprouts and potatoes, it aids weight loss. "Your body uses three times more energy to metabolise proteins than carbs and fats," says Tanna. "Vitamin C rich foods do not aid weight-loss directly. But they have water soluble nutrients which make them very low calorie foods. The combination of beans and veggies won't let you gain those extra kilos."
Also the iron content of beans gets better absorbed in the presence of Vitamin C from vegetables.
Tomato and olive oil
Tomatoes contain Vitamin C and the antioxidant lycopene in substantial quantities. This antioxidant lowers the risk of cataracts, osteoporosis, cancer and the effects of ageing. Olive oil, also rich in antioxidants, promotes the formation of HDL (good cholesterol) in the body. Lycopene gets better absorbed in the presence of olive oil and is highly beneficial for the heart. It purifies the blood and dissolves gallstones. The combo also boosts liver function of protein synthesis and detoxification of the body. It's believed to reduce effects of hypertension.
Broccoli and mustard
Broccoli is a good source of Vitamin C, antioxidants and a compound called sulforaphane. This compound exhibits anti-cancer and anti-diabetic properties. The absorption of sulforaphane is better in the presence of myrosinase, an enzyme present in mustard. The two combat bacterial infections in the urinary tract, excretory system, digestive system and the colon. Iron is part of blood cells in the body and carries oxygen from the lungs to muscles and organs. Zinc helps in healing wounds. Antioxidants and Vitamin C present in onions also facilitate the iron absorption from whole grains.
Whole grains are also rich in Vitamin E which when combined with Vitamin C become beneficial for the skin. "This also goes for other combinations of vegetables rich in Vitamin C such as carrots, cabbage, peas and pumpkin with whole grains," says Tanna.
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