5 groups of nutrition food, Nourish blood, prevent cancer, and enhance immunity. There is no natural food that can meet the energy and all nutrients required by the human body at the same time, so we have been emphasizing the need to diversify our diet would like to introduce some special dietary nutrition combinations, which can produce a nutritional synergistic effect, achieve the effect of 1+1>2, and better meet the human body’s needs for energy and various nutrients.
what food combinations have this effect?
1. Vitamin C + iron, double the blood-enriching effect
Iron, an essential nutrient for the human body, is a component of hemoglobin, which is involved in the transport and storage of oxygen. If iron intake is insufficient in daily life, or excessive iron is lost after intake, iron deficiency anemia is induced.
For blood, iron supplementation is recommended, and iron-rich foods such as animal liver, eggs, and kelp are recommended to be included in the daily diet.
However, this is not enough, because iron will be oxidized into stable ferric iron after being absorbed by the human body, which is not conducive to human absorption, which requires the help of vitamin C.
Vitamin C is a reducing agent with an antioxidant function, which can reduce ferric iron to easily absorbed ferrous iron, thereby promoting the absorption of iron.
At the same time, vitamin C can also form unstable complexes with iron molecules and can release iron from other conjugates, help to make more heme, and better blood, and increase the body’s resistance to disease.
Therefore, for iron-deficiency anemia patients who need iron supplementation, while supplementing iron-rich foods, they should eat some foods rich in vitamin C such as cauliflower, bell peppers, and fresh dates, which are beneficial to blood supplementation.
2. Vitamin A + Vitamin E, enhance immunity
Vitamin A is an essential nutrient for the formation and repair of mucosal tissue, and the mucosa is one of the defense lines of the immune system, which can resist most foreign pathogens; vitamin E is an effective immune “regulator”, which can promote the development and development of immune organs. Differentiation of immune cells.
At the same time, vitamin E has a protective effect on vitamin A, can reduce its oxidative damage, promote absorption, and also help its storage in the liver.
Foods with more vitamin A: eggs, duck eggs, carrots, spinach, goose eggs, fennel, cabbage, quail eggs, shepherd’s purse, etc.
Foods with more vitamin E: pecans, black sesame seeds, soybeans, fungus, mulberries, mushrooms, hawthorn, river crab, river shrimp, day lily, etc.
3. Sulforaphane + Selenium, “Anti-Cancer Legion”
Sulforaphane, a compound found in cruciferous plants, when it enters the bloodstream, inhibits the growth and migration of tumor cells.
Selenium is a mineral found in foods such as fish, meat, eggs, nuts, and mushrooms. It has a super antioxidant effect, which can destroy already formed peroxides, reduce inflammation, and reduce the risk of cancer; in addition, it can activate P53 Tumor suppressor protein, repairs DNA; can also directly act on cancer cells to inhibit the growth and metastasis of cancer cells.
And a study published in the journal Annals of Oncology showed that the combination of these two substances will increase the effect of each by 4 times!
Therefore, when eating broccoli, kale, and northern round carrots, you might as well pair it with beef, nuts, mushrooms, etc.
4. Folic acid + vitamin B12, protect blood vessels
Folic acid can improve vascular endothelial function and dilate blood vessels; it can also reduce the level of homocysteine in the blood, thereby indirectly inhibiting vascular damage; it can also participate in the synthesis of nucleic acids, promote the formation of red blood cells, and help repair blood vessels.
Vitamin B12 can improve the absorption rate of folic acid, and it also participates in the metabolism of methionine-homocysteine, which has an important regulatory effect on reducing the level of homocysteine.
Vitamin B12 is mostly found in milk, animal offal and egg yolk; folic acid is rich in beans and dark green leafy vegetables. In short, the combination of meat and vegetables is correct.
5. Complementary protein to improve nutritional value
With mixed consumption of two or more protein-containing foods, the essential amino acids contained in them can complement each other and achieve a better ratio, thereby improving protein utilization, which is called protein complementation.
Protein matching tips
①Cereals are rich in methionine, but very little in lysine; on the contrary, legumes contain more lysine and less methionine, and the combination of the two can achieve the purpose of complementing each other.
②The methionine in soybeans is relatively less, but the methionine in eggs is high. These two combinations can improve the absorption and utilization of soybean protein and amino acids, and the fat is much lower than that of meat
6. principles of protein complementation
①The more kinds of food, the better. The more variety of food pairings, the better the complementary effect of protein.
②The farther the food species, the better. For example, the combination of animal and plant foods is better than the combination of pure plant foods. Because some plant foods limit the same amino acids, the complementary effect of protein is not obvious, and when the food species is far away, the amino acid composition of food protein is quite different, which is conducive to the mutual complementation of amino acid composition.
③It is best to eat at the same time. Because amino acids are easily degraded in the body and cannot be retained, if the intake time is longer (more than 5h), their complementary effect will be affected.
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