Seasoning, preparation, and cooking techniques affect the absorption of substances. Rules to keep in mind when combining meals
Every food that has an effect on the organism is not presented exclusively by specific nutritional properties, but also depends on How to prepare And fromAssociation with other foods that make up the meal.
More beta-carotene when cooking vegetables
More than just harmful combinations, they exist virtuous links Which is worth putting into practice to enhance the absorption of substances needed by the body e Multiply the power of the ingredients.
to increase absorption beta-caroteneIntroduction of Vitamin A Important for the skin, eyes and immune system, green, yellow and orange vegetables are best steamed or stewed in a pan. For the same reasons, it is preferable to avoid using the oven, as Stefania Ruggeri, professor of nutritional sciences at the University of Rome Tor Vergata determined. Seasoning with extra virgin olive oil is key, as well as (preferably raw) after preparation, which improves absorption. Cooking and using the oil also improves the availability and absorption of lycopene, which is found in tomatoes and watermelon, a very powerful antioxidant that has a protective effect against tumors.
Vitamin C against anemia
Who has a special need ironsuch as anemic patients or pregnant women, can be relied upondouble effect Vitamin C
This enhances the absorption of these micronutrients found in foods of animal origin and in some products of plant origin. It’s a good idea to choose condiments like lemon juice or pair them with fruits like strawberries, oranges, or raspberries. Remember that foods of animal origin contain the most available form of iron that helps absorb that found in vegetables: so combinations of iron-rich vegetables with meat, fish and eggs are excellent, Ruggeri continues.
To protect the bones with more magnesium
Vitamin D actually acts as a hormone and is very important for our health, but we often have a deficiency in it: to increase the absorption of this vitamin and make it more “active”, good amounts of magnesium The expert explains because the enzymes that metabolize Vitamin D This mineral requires, participating in many other metabolic processes: it is good for boneFor the nervous system and has a relaxing effect on the muscles.
Oct 30, 2022 (change Oct 30, 2022 | 12:33)
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