• Nature & Wellness

  March is National Nutrition Month!

  Posted by Nikki on March 7, 2024 at 6:32 pm

  March is National Nutrition Month!

  During this month, everyone is invited to learn about making informed food choices. Overall, the most effective way to meet your nutritional needs is to eat a variety of foods from every food group. But if you are looking to get more of one or more nutrients from a certain food, consider the following combinations to enhance absorption.

  Vitamin C and Iron: Combining vitamin C-rich foods (e.g., citrus fruits, bell peppers, strawberries) with iron-rich plant-based foods (e.g., lentils, beans, spinach) can enhance the absorption of non-heme iron (plant-based iron).

  Unsaturated Fats and Fat-Soluble Vitamins: Pairing unsaturated fats (e.g., olive oil, avocados, nuts) with foods rich in fat-soluble vitamins (A, D, E, K) can improve their absorption. For example, consuming a salad with leafy greens (source of vitamin K) and an unsaturated fat-based dressing.

  Tomatoes and Olive Oil: The combination of tomatoes (rich in lycopene) and olive oil can enhance the absorption of lycopene, a powerful antioxidant.

  Carotenoids and Unsaturated Fats: Pairing carotenoid-rich vegetables (e.g., carrots, sweet potatoes) with unsaturated fats helps in the absorption of fat-soluble carotenoids.

  Legumes and Grains: Combining legumes (e.g., lentils, chickpeas) with whole grains (e.g., brown rice, quinoa) creates a complete protein, providing all essential amino acids.

  Leafy Greens and Citrus Fruits: Pairing leafy greens (e.g., spinach, kale) with citrus fruits (e.g., oranges, grapefruits) can enhance the absorption of iron due to the vitamin C content in citrus fruits.

  Nuts and Yogurt: Combining nuts with yogurt or other sources of calcium can enhance calcium absorption due to the synergistic effect of protein and calcium.

  Nikki replied 8 months, 2 weeks ago 1 Member · 0 Replies
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