Doctor Megan Rossi: These are the foods you need to eat together to increase the health benefits
A doctor has revealed the foods you should eat together in order to boost the absorption of vitamins and minerals and give you the best health benefits.
Leading Harley Street dietitian and King’s College research fellow Dr Megan Rossi, from Queensland, said ‘magic’ happens when you combine specific food pairings including turmeric and black pepper, lentils and tomatoes and salmon and spring greens.
‘Certain food pairings create more than the sum of their parts, with one increasing the absorption of vitamins and minerals from the other when eaten together,’ Dr Rossi posted on Instagram.
‘These are my favourite duos.’
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A doctor has revealed the foods you should eat together in order to boost the absorption of vitamins and minerals and give you the best health benefits (Dr Megan Rossi pictured)
1. Turmeric and black pepper
The first foods you need to combine together in order to get the best health benefits are turmeric and black pepper.
The reason why, Dr Rossi explained, comes down to the active ingredient in turmeric, which is curcumin.
‘Curcumin has been shown to have an anti-inflammatory effect in clinical trials,’ Dr Rossi said.
‘Eating turmeric stirred into a dhal, scattered on top of soup or drunk in with ginger in a tea is great, but adding black pepper to your dish or drink can increase your body’s ability to absorb curcumin by 1,000 per cent.’
If you don’t like to eat these two ground spices, you can also consider a supplement that includes both turmeric and black pepper.
Dr Rossi (pictured) recommends mixing turmeric and black pepper together in order to boost the body’s absorption of curcumin by 1,000 per cent
2. Lentils and tomatoes
The second food pairing you need to make more often, Dr Rossi said, is one combining lentil and tomatoes.
‘You can get a decent dose of iron from lentils, grains and nuts, which is vital for your energy levels,’ Dr Rossi said.
‘But it is even better absorbed when enjoyed with vitamin C-rich foods, like tomatoes or peppers.’
The doctor recommends pairing lentils and tomatoes in a salad on the side of your dinner to reap the health benefits.
The second food pairing you need to make more often, Dr Rossi (pictured) said, is one combining lentil and tomatoes
3. Salmon and spring greens
Finally, Dr Rossi explained that salmon and spring greens are a great food pairing you need more often.
‘A vitamin D boost is a must all year round given that the hormone produced in your body when sunlight hits your skin is important for a healthy skeleton,’ Dr Rossi said.
‘But did you know that ensuring getting enough vitamin D will increase calcium absorption by 50 per cent?’
She recommends pairing the vitamin D-rich salmon with spring greens, which are a source of calcium.
Previously, Dr Megan Rossi (pictured) shared the three biggest myths surrounding gut health that people believe to be true, including that sugar is bad for their gut
Previously, Dr Megan Rossi shared the three biggest myths surrounding gut health that people believe to be true.
Dr Rossi said one of the biggest myths is that people often think they have to follow a restrictive diet to be healthy.
Three simple things to improve your gut health
1. Eat 30 different plant-based foods each week.
2. Move and exercise as much as possible to regulate your bowel movements and increase the diversity of your gut microbes.
3. Avoid unnecessary medications and smoking, as there is growing research to suggest these can impact our gut microbes.
‘So many people think they need to eat a certain way, but looking after your gut health is all about inclusivity, moderation and plant-based diversity,’ she told Daily Mail Australia.
Dr Rossi recommends we try to eat 30 different types of plant-based foods each week as these contain ‘different fibres and chemicals that feed the different bacteria in your gut’.
‘From wholegrains to vegetables, fruits, legumes, seeds and nuts, research has shown that those who hit 30 have a more diverse range of gut microbes than others,’ Dr Rossi said.
‘This is a marker of good gut health and has also been linked to better long-term health.’
The second myth the expert is keen to bust is that cutting carbohydrates will help your stomach.
‘Carbs have been unfairly stigmatised when it comes to our health, but they are not to be feared,’ Dr Rossi said.
‘Cutting carbs means you also cut important types of fibre, and this can have a negative impact on your gut bacteria, as fibre is their favourite food and nourishes our gut microbes.’
The third thing the ‘Gut Health Doctor’ said she often hears is that sucrose (or sugar) is bad for you gut.
‘Actually, sugar is absorbed higher up your intestine, so it doesn’t reach your lower intestine where the majority of microbes are housed,’ she said.
‘This means you certainly shouldn’t cut out fruit because of its sucrose content.’
Dr Rossi is the author of the book Eat Yourself Healthy: An Easy-to-Digest Guide to Health and Happiness from the Inside Out.
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