Lily’s extensive knowledge of the science of food and health, enables her to regularly write for The Times, The Telegraph, The Daily Mail, The Independent, Women’s Health and Cosmopolitan. In the kitchen: enrich your 'spinach salad' with orange slices. Lily’s passion is to simplify the science around nutrition, to provide health hacks and smarter eating strategies to empower people to enjoy a healthy and successful lifestyle. GET FIT, GAIN STRENGTH AND LOSE WEIGHT. Interesting research also suggests that vitamin D and omega 3 could work together to improve cognitive function and mood. Sorry, your blog cannot share posts by email. Interestingly, the bioavailability of this antioxidant drastically increases when combined with fat. Book your free no obligation consultation. How to pair them: Cook tomatoes together with mushrooms and olives, and top off with avocados. Why consume just one better-body food when you can eat two and double your weight loss efforts? When paired together, both help control blood pressure. Some things just go together: peanut butter and jelly, wine and cheese, soup and salad. Our body’s ability to absorb a nutrient from food is called nutrient bioavailability, and it’s totally possible to enhance the bioavailability of vitamins by combining certain foods. Paying attention to the quality of your food and keeping a healthy balanced diet are should be essential parts of your wellbeing plan. Post was not sent - check your email addresses! In other words, Vitamin A, D, E and K have a greater bioavailability when combined with fat, so much so that deficiencies may occur alongside fat malabsorption. How to pair them: Substitute your typical salad dressing with lemon juice, squeeze some over some roasted kale or sauteed spinach, or add a wedge to your next green smoothie for a delicious flavor. Typical symptoms of iron deficiency anaemia include tiredness and a lack of energy, pale skin, heart palpitations and shortness of breath. Lily also sees individual clients from her clinic in Chelsea and a private medical practice based in Notting Hill. Eating eggs and vegetables together aids the absorption of carotenoids from vegetables. Vitamin D is a fat-soluble vitamin therefore consumption alongside fat will automatically increase nutrient absorption. However, please remember to always consult with your doctor before making any dietary changes. The most efficient and effective way for the body to absorb Vitamin D is in the presence of healthy fats. If you are not part of the Curves community yet, what are you waiting for? In the kitchen: prepare a robust side dishes made from lentils and carrots, perhaps a warm bowl of lentil dahl or a legume soup, enriched with carrot cream. Which is why, knowing how to combine your food for optimum nutrition levels can be a game changer. How to pair them: Add some spinach, avocado and nuts/seeds to your next fruit smoothie, or top your soup and salad with nuts, coconut butter or almond butter. How about a roasted Portabello mushroom with some marinara sauce, olives, and a sprinkle of nutritional yeast for a healthy, low-carb vegan pizza? Read on, and for more on how to lose weight, you won't want to miss The Best Ways to Lose Belly Fat for Good, Say Doctors. As mentioned, Vitamin C helps your body absorb iron better, and leafy greens are one of the best sources of plant-based iron. Fact or Fiction . Carrots are one of the best sources of beta-carotene, which your body transforms into vitamin A - important for skin, bone and muscle health and for good eyesight. Fat-soluble nutrients have a range of functions, from keeping your bones strong, immune support and supporting healthy skin. However, please remember to always consult with your doctor before making any dietary changes. Beans and lentils are also rich in iron. This handy fact is perfect for vegetarians and vegans for which iron deficiency is common. Green foods and omega-3s are a perfect food pair, working together to support optimal health. Interested? Both foods contain large amounts of vitamin K which is essential for its anti-haemorrhagic action, which can stem blood loss. Lycopene is a fat-soluble antioxidant responsible for the bright red colour found in fruit and vegetables such as watermelons and tomatoes. In the kitchen: prepare a nice bowl of warm porridge and walnuts, maybe complement this dish a nice dusting of cocoa. Her specialities lie in workplace wellness, implementing nutrition-focused wellbeing programmes within corporate organisations across the UK. By combining foods that complement each other, you can increase your body’s ability to absorb beneficial vitamins and minerals. They’re also low in calories, which means they might not keep you full for very long. Spinach is rich in iron; however, the absorption of iron is inhibited without the presence of vitamin C. Oranges and other citruses have high levels of vitamin C – these improve the absorption of iron by facilitating its transformation at digestion. Check out our delicious food pairings below to discover some seriously nutritious ideas that boost your health and weight loss! These healthy food pairings will give you optimal nutrient benefits and keep you feeling great. Not sure how to eat legumes for a rich and healthy dish? How to pair them: Add some avocado, olives, or some sliced almonds to your next dish with mushrooms. Subscribe. Carotenoids include alpha and beta-carotene, lycopene, lutein and zeaxantin nutrients which some studies consider beneficial in preventing cardiovascular disease and certain cancers, as well as helping reduce the risk of age-related macular degeneration, a leading cause of vision loss in people over the age of 50. Curcumin is the active component in turmeric, which has anti-inflammatory properties and is thought to play a positive role with conditions such as arthritis, cardiovascular disease and Alzheimer’s. Copyright © 2019 Lily Soutter Nutrition | Made with ♥️ in London, Eggs (Vitamin B12) & spinach (folic acid), Beef (Vitamin B6 & B12) & lentils (folic acid), Lentils (iron) & lemon juice dressing (Vitamin C), Spinach soup (iron) with PRESS London Grove 3 (Vitamin C), Carrots (Vitamin A) & olive oil hummus (fat), Kale (Vitamin A & K) with avocado dressing (fat), Scrambled eggs (Vitamin D) & chia seeds (omega 3), Salmon fillet (Vitamin D & omega 3) with brown rice, Omelette (vitamin D) with wilted greens (calcium), Turmeric latte (curcumin) with black pepper, Red lentil, turmeric (curcumin) and black pepper soup, Watermelon (lycopene) & Greek yoghurt (fat), Sliced tomatoes (lycopene) & olive oil dressing (fat). It’s common knowledge that ‘we are what we eat’, but in reality ‘we are what we absorb’ which is why food combinations that improve absorption are key. It is an emulsion of oil and vinegar, to which you can add other ingredients such as salt, spices and herbs. They’re also low in calories, which means they might not keep you full for very long. These 11 groups of food are combined for optimal nutrient absorption. When in doubt, add carrots. Vitamin C can enhance the absorption of non-haem iron from plant-based food source. Keep reading below to find out more. Interested? Black pepper increases the absorption and potency of curcumin. Perfect pairing: Eggs (Vitamin B12) & spinach (folic acid) Beef (Vitamin B6 & B12) & lentils (folic acid) Vitamin C & Iron; Vitamin C can enhance the absorption of non-haem iron from plant-based food source. Vitamins are grouped into those, which are fat-soluble, and those which are water-soluble. Pair with foods rich in vitamin C, including citrus fruits, broccoli, green and red peppers and tomatoes to avoid iron deficiencies. The rationale is that those foods do not optimally digest when eaten in combination and can impact the acid balance of our body. These healthy food pairings will give you optimal nutrient benefits and keep you feeling great. Small precaution: Use extra virgin olive oil as a seasoning because vitamin K is absorbed only in combination with fats. An alternative seasoning for meat? This handy fact is perfect for vegetarians and vegans for which iron deficiency is common. This is a prime example of food combinations that improve nutrient absorption. HFR is an extremely motivated movement of people who want to create a healthier and fitter world www.healthfitnessrevolution.org. Emerging research suggests that lycopene may support heart health. Foods rich in Vitamin C help increase your body’s uptake of iron, which is why vitamin C-rich berries go so well with iron-rich grains. Green vegetables such as kale, spinach, asparagus, green beans, broccoli, zucchini and others are very nutrient-rich foods that can also help ward off illness. She then went on to complete a 2-year post-graduate Diploma in Nutritional Therapy and is currently working towards her MSc in Nutritional Medicine (AfN accredited) at the University of Surrey. In fact, both these nutrients are key for optimal bone density. In the kitchen: use broccoli and sardines as the base for your pasta sauce or add to a delicious bruschetta to be served as a starter. In the kitchen: add to your minced beef to make Asian inspired burgers, or add to your chicken with teriyaki sauce. Evidence suggests that raised blood homocysteine is an independent risk factor for cardiovascular disease. Nutrition Evidence Based Does Food Combining Work? Ginger, Wasabi And Sushi. Pairing food badly can make digestion difficult, causing drowsiness, headaches, bloating and hampering your fitness weigh loss efforts.