Making friends with nutritional power couples
You know the expression "it takes two to tango"? Well, when it comes to maximizing your nutrition, that's very true. Some vitamins, minerals and phytochemicals in food cannot be optimally absorbed or used unless they are accompanied by a partner.
-- When you combine leafy greens with healthy fats like olive oil, avocado or omega-3s, you increase your absorption of the carotenoids in the plants. Carotenoids are essential for healthy eyes, a strong immune defense and beautiful skin.
-- Citrus fruits deliver their nutritional powers when paired with spinach. Citrus contains vitamin C which works with the non-heme iron in spinach to increase the absorption of the iron and reduce inflammation. One study found that taking 100 milligrams of vitamin C with a meal increased iron absorption by 67%. Citrus fruits such as oranges or lemons also increase your body's ability to access the benefits of an inflammation-fighting flavonoid called EGCG that's in green tea.
-- For stronger bones, you want to combine calcium-rich broccoli with fish, like salmon, that delivers a good dose of vitamin D.
-- You can also spice up your nutritional benefits by combining the anti-inflammatory powers of curcumin (in turmeric) with black pepper. One study found that getting a dash of the phytochemical piperine found in black pepper along with a bit of curcumin increased the bioavailability of curcumin by 2,000%.
For more info on foods and supplements that cool inflammation and protect your health, check out "7 Anti-Inflammatory Foods and Supplements You Should Know" at iHerb.com/blog.
Dr. Mike Roizen is the founder of www.longevityplaybook.com, and Dr. Mehmet Oz is global advisor to www.iHerb.com, the world's leading online health store. Roizen and Oz are chief wellness officer emeritus at Cleveland Clinic and professor emeritus at Columbia University, respectively. Together they have written 11 New York Times bestsellers (four No. 1's).
(c)2024 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2024 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.
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