No other natural food can meet the energy and all the nutrients the body needs at the same time, so we have always emphasized the need to diversify our diet.
Xiao Er wants to introduce some special dietary nutrition collocations, which can produce nutritional synergy effects, achieve the effect of 1+1>2, and better meet the needs of the human body for energy and various nutrients.
So, which combinations of foods have this effect?
01
Vitamin C + iron, doubling the blood tonic effect
Iron, as an essential nutrient for the human body, is a component of hemoglobin, which is involved in the transport and storage of oxygen. If the intake of iron in daily life is insufficient, or if too much iron is lost after intake, iron deficiency anemia is induced.
Iron-rich foods such as animal liver, poultry eggs, and kelp are recommended to be included in the daily diet.
However, this is not enough, because the iron agent will be oxidized into stable trivalent iron after being absorbed by the human body, which is not conducive to the absorption of the human body, which requires the help of vitamin C.
Vitamin C belongs to a reducing agent with antioxidant function, which can reduce trivalent iron to easily absorb divalent iron, thereby promoting the absorption of iron.
At the same time, vitamin C also forms unstable complexes with iron molecules and can release iron from other conjugates, helping to make more heme, better replenish blood, and increase the body's resistance to disease.
Therefore, for iron deficiency anemia patients who need iron supplementation, while supplementing iron-rich foods, it is appropriate to eat vitamin C-rich foods such as cauliflower, bell peppers, and fresh dates, which is conducive to blood replenishment.
02
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" that promotes the development of immune organs and the differentiation of immune cells.
At the same time, vitamin E has a protective effect on vitamin A, which can reduce its oxidation 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, cabbage, etc.
Foods with more vitamin E: pecans, black sesame seeds, soybeans, fungus, mulberry, mushroom, hawthorn, river crab, river shrimp, yellow cauliflower, etc.
03
Sulforaphane + Selenium, "Anti-Cancer Legion"
Sulforaphane is a compound found in cruciferous plants that, 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, which has a super antioxidant effect, can destroy the peroxides that have been formed, reduce inflammation, cancer risk; In addition, it can activate the P53 tumor suppressor protein and repair DNA; It can also act directly on cancer cells and inhibit the growth and metastasis of cancer cells.
A study published in the journal Oncology Yearbook showed that the combination of these two substances will increase their respective effects by a factor of 4!
Therefore, when eating broccoli, kale, and northern carrots, you may wish to accompany beef, nuts, mushrooms and so on.
04
Folic acid + vitamin B12, protects blood vessels
Folic acid improves vascular endothelial function, dilates 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 is also involved in the metabolism of methionine-homocysteine, which has an important regulatory effect on reducing homocysteine levels.
Vitamin B12 is mostly found in milk, animal offal and egg yolks; Beans and dark leafy greens are rich in folic acid. In short, the meat and vegetarian combination is correct.
05
Protein complements and increases nutritional value
Mixed consumption of 2 or more kinds of foods containing protein, which contains essential amino acids can play a role in complementing each other, complementing each other, and achieving a better proportion, thereby improving protein utilization, known as protein complementarity.
Protein matching tips
(1) Cereals are rich in methionine, but lysine is very small; Legume food is just the opposite, more lysine content, less methionine content, the combination of the two can achieve the purpose of complementarity.
(2) Soybeans have relatively little methionine, but the methionine in eggs is high, and these two combinations can improve the absorption and utilization of protein amino acids in soybeans, and the fat is much lower than meat.
3 principles of protein complementarity
(1) The more types of food, the better. The more varieties of food pairing, the better the complementary effect of protein.
(2) The farther away the food species, the better. For example, the combination between animal and plant foods is better than that between simple plant foods. Because some plant foods restrict the same amino acids, the complementary effect of proteins is not obvious, and when the food species is far away, the food protein amino acid composition is quite different, which is conducive to the complementarity of amino acid composition.
(3) It 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), its complementary effect will be affected.
Source: CCTV goes home for dinner