Combining food makes food more interesting and provides space for creativity. However, the combination of foods and how they are combined have great nutritional value. Some food nutrients may not be easily absorbed by the body, but when you mix them with other foods, they can be easily used by the body. Here are some of the combinations.

Broccoli and mustard

Raw broccoli contains an anti-cancer compound called sulforaphane, but when you cook broccoli, you will destroy this enzyme called myrosinase, which allows your body to come into contact with sulforaphane. So, when you mix broccoli and mustard, you will use an extra dose of myrosinase in the mustard to help your body absorb more sulforaphane from the broccoli.

Tomato and avocado

Putting tomatoes and avocados together, whether as a salad or a sandwich, increases the body's nutrient intake. Tomatoes contain antioxidants called carotenoids that are easily absorbed by the body when used with safe fats. The researchers found that the combination of tomato and avocado can make the antioxidant uptake in tomatoes 15 times more than when collecting tomatoes alone. If you don't like avocados, you can use other safe fats such as linseed oil or olive oil.

Onions and whole grains

Your body needs zinc, an important trace mineral that helps proper growth, as well as the maintenance of your body and immune system. Whole grains are a good source of zinc. Strengthening whole grain sandwiches with onion slices will ensure the introduction of sulfur compounds and help increase the body's absorption of zinc.

Banana and yogurt

Have you ever eaten bananas and yoghurt before? If you don't have one, you'd better try them. After exercise, this combination is perfect for your body. Bananas provide the body's carbohydrates, while yogurt provides protein to repair worn cells. The protein in this mixture reduces the absorption of liquid carbohydrates, thereby reducing the rapid rise in blood sugar after a meal. In addition, when these two foods enter your stomach, the nutrients from the bananas will feed your beneficial bacteria in the yogurt to enhance your immunity.

Spinach and olive oil

Vitamins A and K in spinach are fat-soluble vitamins that are not easily absorbed when fat is lacking. The best combination of spinach is olive oil because it contains high levels of saturated fat and is good for heart disease prevention. If you are not a fan of olive oil, you can use sesame oil, linseed oil or any other nut oil.

How to combine food for optimal nutrition was originally published on Spring