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Think you’re making your salad healthier by skipping the dressing? Well think again… New research shows that the fat in salad dressings (particularly the monounsaturated type) helps our bodies to absorb more nutrients from fruits and vegetables. This is particularly true for fat-soluble nutrients like vitamins A, E and K. So if you have been loading your salad up with fat free Ranch, you would be better off switching to an olive oil based vinaigrette, and saving on calories elsewhere.
This synergistic effect of combining certain foods does not apply to salads and oil alone. In fact, a growing body of research is emerging to demonstrate that there are multitudes of complex ways in which the different foods we eat interact. Below are some easy ways to take advantage these interactions and get the most nutritional value out of the foods you eat.
1. Grilled Vegetables with Olive Oil
In the same way that dressings rich in monounsaturated fats help our bodies to absorb more nutrients from salads, olive oil improves our nutrient uptake from grilled vegetables. Grilled vegetables are a great addition to summer barbeques for their great flavor, high fiber content, and low caloric impact. Plus they are super easy to prepare! So make sure to throw big chunks of bell pepper, tomato, and mushroom on the grill next to those burgers and don’t forget to brush them with a bit of extra virgin olive oil.
2. Mixed Berries
Berries are antioxidant powerhouses that have been shown to confer many beneficial effects such as slowing the aging process, fighting inflammation, and reducing one’s risk for cardiovascular disease. If you are already eating a bowl of blueberries every morning, then that is great! However, new research shows that you would be even better off by mixing those blueberries with some other berries, such as raspberries and strawberries. A recent study published in Biochemistry showed that combining several different berries, instead of just eating one variety at a time, improved their ability to protect against the development of cardiovascular disease.
3. Spinach with Lemon
Made famous by the fit cartoon character Popeye, spinach is a superfood and considered an excellent source of the following nutrients: vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, calcium, potassium, and vitamin E. Making spinach even more attractive is its low calorie count with 1 cup of raw spinach containing a mere 7 calories! Next time you eat spinach, make sure to pair it with a food or drink that is high in vitamin C since this vitamin helps our body to take up more iron. Better yet, just spritz a bit of lemon juice and olive oil over spinach for the perfect nutrient and flavor boosting combination!
4. Fish and Curry Powder
One study, published in the journal BMC Cancer, showed that DHA (a form of Omega 3 fatty acid found in fish) and curcumin (a chemical compound found in yellow curry) have a synergistic effect when eaten together. In fact, they seem to be a very powerful duo in preventing and slowing the development of breast cancer. Try sprinkling some yellow curry powder over your fish before cooking.
This synergistic effect of combining certain foods does not apply to salads and oil alone. In fact, a growing body of research is emerging to demonstrate that there are multitudes of complex ways in which the different foods we eat interact. Below are some easy ways to take advantage these interactions and get the most nutritional value out of the foods you eat.
1. Grilled Vegetables with Olive Oil
In the same way that dressings rich in monounsaturated fats help our bodies to absorb more nutrients from salads, olive oil improves our nutrient uptake from grilled vegetables. Grilled vegetables are a great addition to summer barbeques for their great flavor, high fiber content, and low caloric impact. Plus they are super easy to prepare! So make sure to throw big chunks of bell pepper, tomato, and mushroom on the grill next to those burgers and don’t forget to brush them with a bit of extra virgin olive oil.
2. Mixed Berries
Berries are antioxidant powerhouses that have been shown to confer many beneficial effects such as slowing the aging process, fighting inflammation, and reducing one’s risk for cardiovascular disease. If you are already eating a bowl of blueberries every morning, then that is great! However, new research shows that you would be even better off by mixing those blueberries with some other berries, such as raspberries and strawberries. A recent study published in Biochemistry showed that combining several different berries, instead of just eating one variety at a time, improved their ability to protect against the development of cardiovascular disease.
3. Spinach with Lemon
Made famous by the fit cartoon character Popeye, spinach is a superfood and considered an excellent source of the following nutrients: vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, calcium, potassium, and vitamin E. Making spinach even more attractive is its low calorie count with 1 cup of raw spinach containing a mere 7 calories! Next time you eat spinach, make sure to pair it with a food or drink that is high in vitamin C since this vitamin helps our body to take up more iron. Better yet, just spritz a bit of lemon juice and olive oil over spinach for the perfect nutrient and flavor boosting combination!
4. Fish and Curry Powder
One study, published in the journal BMC Cancer, showed that DHA (a form of Omega 3 fatty acid found in fish) and curcumin (a chemical compound found in yellow curry) have a synergistic effect when eaten together. In fact, they seem to be a very powerful duo in preventing and slowing the development of breast cancer. Try sprinkling some yellow curry powder over your fish before cooking.