Bacon and eggs. Burgers and fries. Marshmallows and chocolate. These are great combinations, but not great for your heart. Unsurprisingly, though, there are specific nutrients that directly benefit heart function. With an overwhelming amount of supplements to choose from these days, how do you know which nutrients support optimal heart health? Which vitamins or minerals should you take? 

Key nutrients work to directly promote cardiovascular health in several ways. These dietary supplements are substances that you can either eat or drink. They can be vitamins, minerals, herbs, amino acids, herbs, and other plants. Essentially, these nutrients supplement your diet and you should not consider them a substitute for food. So in addition to focusing on the following nutrients, be sure to maintain a balanced diet and lifestyle that supports optimal heart health. 

Folate

Also known as vitamin B9, folate works to optimize heart function in a behind-the-scenes way. Folate works to keep homocysteine levels in check, which isn’t a problem for people with healthy methylation cycles. Methylation is an integral biochemical process that aids the transference of methyl groups to and from different bioactive compounds in the body. The bioactive form of folate, 5-MTHF, plays various roles in the body. By keeping homocysteine levels in check, folate helps to encourage healthy heart function. 

Resveratrol

Resveratrol is an impressive phytonutrient that exists in chocolate, grapes, wine, and certain botanicals, including Japanese knotweed extract. Researchers note that resveratrol is the key to understanding the French Paradox, which juxtaposes the French diet, red wine, and relatively low rates of heart concerns in France. The French diet is naturally rich in saturated fats because French cooking utilizes a lot of butter. Similar to vitamin C, resveratrol works to support vascular and endothelial function, in addition to regulating blood pressure levels. Resveratrol also exhibits antioxidant properties that help protect against vascular oxidative stress. Although resveratrol benefits cardiovascular health, it has limited bioavailability. In order to boost the body’s absorption and retention of this phytonutrient, consume piperine alongside resveratrol.

Omega-3 Fatty Acids

Not only do omega-3 fatty acids promote cognitive health, but they also encourage healthy heart function. Omega-3s, according to many studies, are big supporters of the cardiovascular system, especially since they help reduce inflammation. Unfortunately, the American diet is not rich in these fatty acids. In high doses, marine omega-3s from fish oil supplements have been linked to positive cardiovascular function. Additionally, omega-3s may also optimize triglyceride levels and heart rate, two cardioprotective effects. If you want to promote a healthy heart, start consuming more omega-3s!

Lycopene

Lycopene is a phytonutrient that is primarily found in tomatoes or in supplement form. It exhibits cardioprotective actions, including the ability to help lower LDL (bad) cholesterol levels. Other research notes that lycopene may help modulate cytokine production, support blood flow, and help regulate blood pressure levels. Various studies support the fact that lycopene may improve heart health in people who are in need of cardiovascular support. 

Vitamin C

Known for its antioxidant capabilities, vitamin C has the ability to combat free radicals that lead to oxidative stress. In addition to the antioxidant and anti-inflammatory properties, vitamin C supports vascular integrity and endothelial function. Vitamin C may also promote healthy blood pressure levels and encourage healthy blood vessels. All of these abilities have a positive impact on cardiovascular function and longevity. Finally, vitamin C also encourages healthier skin, immune function, and may even contribute to better mood.

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Fall invites brisk mornings, changing leaves, and a variety of orange-colored fruits and vegetables. These orange foods are naturally rich in antioxidant carotenoid pigments that work to reduce inflammation in the body. Too much inflammation can lead to mood swings, chronic fatigue, digestive troubles, or even more serious conditions like cancer, diabetes, and cardiovascular disease. 

Excess inflammation can often be the result of excess oxidative stress in the body. This occurs when there is an imbalance between the free radicals that the body produces and antioxidants that combat their negative effects. Failure to consume a diverse mix of antioxidants can worsen this issue. While it is important to eat the rainbow, i.e. a variety of colorful fruits and vegetables, orange foods offer many anti-inflammatory compounds and antioxidants. 

Since fall is here and seasonal produce is arriving, stock up on some of the orange-hued favorites. Keep reading to learn which fall foods are the absolute must-eats for reducing inflammatory markers in the body.

Carrots

Carrots are rich sources of beta-carotene, and they nearly top the anti-inflammatory shopping list. The body converts beta-carotene into vitamin A, which is a powerful antioxidant. Additionally carrots offer zeaxanthin and lutein, both of which are powerful antioxidants that exhibit anti-inflammatory properties. They work to encourage cell health, and lightly cooking carrots can increase the bioavailability of the inflammation-fighting compounds. 

Sweet Potatoes

Just like carrots, and most of the foods on this list, sweet potatoes are naturally rich in beta-carotene. Some people consider sweet potatoes or yams the best of the fall produce items. The anthocyanins in sweet potatoes have potent anti-cancer, anti-diabetic, and anti-inflammatory properties. Some studies observed that the anthocyanins were effective at reducing inflammation in colon cancer cells. Other studies found that the choline in sweet potatoes helps to reduce inflammatory markers and responses in the body.   

Persimmons

People either love or hate persimmons, which are beautiful little fruits that resemble small pumpkins or orange tomatoes. Don’t brush them off as just another seasonal fruit, though. They happen to be superstars when it comes to fighting inflammation. Persimmons exhibit powerful carotenoids, flavonoids, and antioxidants such as catechin and anthocyanidin. You’ll also find zinc, magnesium, iron, fiber, copper, and manganese in these fall favorites. 

Turmeric

Although turmeric isn’t orange on the outside, it is vibrantly orange on the inside. Turmeric is a classic Indian spice, with curcumin being the active polyphenol. According to several studies, turmeric helps to relieve joint pain and stiffness in people with arthritis. One study found that taking turmeric extract three times daily was comparable to 1,200-milligram dose of ibuprofen. In addition to reducing inflammation, it may also enhance immune function and lower cholesterol levels. 

Pumpkins

Pumpkins are good for more than just carving and decorating. In fact, this seasonal squash contains many nutrients that work to fight inflammation. Pumpkins are rich in lutein, phytosterols, beta-carotene, and polysaccharides, all of which work together to target the source of inflammation. The phytochemicals in pumpkin help to mitigate the effects of harmful free radicals in the body. And pumpkins have been used in traditional remedies because of the antibacterial, anti-hypertensive, anti-diabetic, anti-tumor, and anti-hypercholesterolemic properties. 

Oranges

Oranges are pretty on the nose for orange-hued produce items to eat during fall. Although these are technically more of a seasonal item during winter, they do arrive in mid-to-late fall. Oranges have over 170 phytochemicals and 60 flavonoids, making them rich in anti-inflammatory and antioxidant properties. They are also famous for their vitamin C content. Several studies indicated that vitamin C effectively lowered C-reactive protein (CRP), which is a measure of body-wide inflammation linked to heart disease and arthritis. 

Papaya

Papaya is a tropical fruit that exhibits a sweet flavor and a diverse nutritional profile. It is rich in vitamins A & C, along with a powerful enzyme called papain. This naturally-occurring anti-inflammatory compound has proven effective at reducing joint pain and stiffness. Many nutritionists encourage arthritis patients to consume papaya for that reason. The strong enzymatic and antioxidant activity make it a great fruit for combating inflammation. 

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The foods you put in your body have the biggest impact on your overall health. What you eat can either benefit the body or plague your organs and systems. The body cannot easily digest everything, which is why a high percentage of people experience digestive disorders. On the other hand, certain foods benefit the body and even combat chronic inflammation, which can result from waste accumulation in the digestive track. 

What Are Anti-Inflammatory Herbs & Spices? 

Inflammation is a natural bodily response during healing or an infection. When too much inflammation exists in the body, you experience chronic inflammation. Too much inflammation can increase the risk of chronic illnesses like cancer and diabetes. This is where anti-inflammatory herbs and spices come into play. Many studies continue to monitor molecules in food that lower inflammatory markers in the body. Inflammatory markers indicate that inflammation is present in the body, so an herb that lowers these markers is very beneficial. Let’s explore the most beneficial anti-inflammatory herbs and spices below. 

Ginseng

Used in historical Asian medicinal practices, ginseng exhibits various active compounds that benefit the body. There are two primary ginseng varieties: American ginseng (Panax quinquefolius) and Asian ginseng (Panax ginseng). According to studies, Asian ginseng is more potent and beneficial, with powerful ginsenosides, which help reduce inflammatory markers. One analysis of nine studies looked at 420 patients with elevated CRP levels, an inflammatory marker in the blood. Participants who took 300-4,000 milligrams (mg) of ginseng per day for four weeks were able to effectively lower CRP levels. Other studies found that ginseng can reduce other inflammatory markers like NF-kB, a chemical messenger the promotes inflammation, and IL-6 and TNF-a, other inflammatory markers.

Turmeric

You know for a fact that this had to be on the list for herbs and spices that fight inflammation. Turmeric contains more than 300 active compounds, but the active one that helps to reduce inflammation is curcumin. Researchers conducted studies on curcumin and found that it has the ability to limit cytokine production, which causes inflammation. It can benefit people with arthritis or other conditions like inflammatory bowel disease. Taking curcmin consistently can help reduce high-sensitivity C-reactive protein and IL-6, which are common inflammatory markers. Make sure to take curcumin with black pepper because that increases the absorption by 2,000%. 

Cat’s Claw

Native to Peru, cat’s claw is a woody vine that has been used in traditional medicinal practices. Historically, peopled used cat’s claw to help reduce symptoms of bursitis, intestinal disorders, and arthritis. Many studies found that it exhibits the power to protect against gastrointestinal inflammation. It’s possible to brew cat’s claw bark into a tea, but make sure to use at least 1,000 mg of bark per eight ounces of water. If you decide to take it in capsule form, opt for doses that are between 20-60 mg. 

Cardamom

Cardamom is a popular spice in Southeast Asian cuisine, and the flavor is spicy, sweet, and complex. One eight-week study monitored 80 people with prediabetes. The group that took  three grams of cardamom during the study experienced a significant reduction in inflammatory markers hs-CRP, MDA, and IL-6. Another study found that people with nonalcoholic fatty liver disease benefitted from taking three grams of cardamom daily. The results indicated that cardamom was able to lower IL-6, TNF-a, and hs-CRP inflammatory markers. 

Rosemary

This beautiful fragrant herb is common in various culinary applications, but it also exhibits potent medicinal properties. Scientists believe that the polyphenols in rosemary give it the ability to help reduce inflammation. Rosmarinic acid and carnosic acid are the primary polyphenols that can reduce pain and stiffness in people with arthritis. Several test-tube studies found that rosmarinic acid was able to reduce inflammatory markers that contribute to osteoarthritis, asthma, gum diseases, and atopic dermatitis. 

Black Pepper

As we mentioned earlier, black pepper helps to increase turmeric’s bioavailability, which aids the body’s absorption of curcumin. Black pepper is unassuming because it’s so common, but it has anti-inflammatory properties. Piperine is the compound in black pepper that scientists study because it has the ability to suppress the perception of pain. This can be beneficial for people with arthritis. When it comes to research on black pepper, research in humans is limited. Most animal studies, however, find that piperine has the ability to reduce joint swelling, redness from seasonal allergies, and respiratory inflammation. 

Cinnamon

Cinnamon comes in two types: cassia cinnamon, which is widely available, and Ceylon cinnamon, which people refer to as “true” cinnamon. The latter seems to possess the ability to help lower CRP and MDA inflammatory markers. An analysis of 12 studies found that taking 1,500-4,000 mg of cinnamon daily for 10-110 days reduced those markers. Cinnamon also helps to elevate the body’s antioxidant levels, which assists with inflammation reduction. Cassia cinnamon can also help reduce a variety of inflammatory markers, including MDA and CRP. The reduction of CRP was especially notable in a study in which participants either had type 2 diabetes, rheumatoid arthritis, or nonalcoholic fatty liver disease.

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Even if you are the most health conscious person you know, it’s still possible to experience occasional nutritional deficiencies. The Standard American Diet uses GMOs, antibiotics, hormones, and other processed ingredients in common foods, making it hard to get essential nutrients. For this reason, many people resort to multivitamins to avoid losing out on nutrients. Unfortunately, the multivitamin isn’t a proper answer to a diet filled with unhealthy foods. 

The Centers for Disease Control and Prevention (CDC) estimates that about 10% of the U.S. population experiences some sort of nutrient or vitamin deficiency. While these deficiencies can vary by age, gender, and race, the common denominator is often the Standard American Diet. On the other hand, consuming a variety of colorful fruits and vegetables gives you a better chance at absorbing proper nutrients. So you may not need the extra multivitamin supplement if your diet is healthy. Even with a diet plan in place, you may potentially experience a few nutritional deficiencies, the most common of which are listed below. 

Vitamin D Deficiency

Believe it or not, roughly 90% of American adults have mild vitamin D deficiency. The World Health Organization (WHO) estimates that about one billion people worldwide have low vitamin D levels. This deficiency is hard to detect because the symptoms are subtle, or they take years to develop. The common signs in adults include muscle weakness or an increased risk of bone fractures. A vitamin D deficiency can also reduce immune response. In order to increase vitamin D levels, try to get 15-30 minutes of sun exposure daily. Focus on mushrooms, but you may need to resort to a vitamin D supplement or a cod liver oil supplement.

Magnesium Deficiency

Magnesium plays many roles inside the body. It’s essential for optimal teeth and bone structure, but it also works to improve sleep, digestion, and even mental health. It assists with DNA, RNA, and protein synthesis in the body. Low magnesium levels can lead to metabolic syndrome, osteoporosis, muscle cramps, irregular heart rhythm, restless leg syndrome, migraines, and more. The National Institute of Health (NIH) recommends that adult males consume between 400-420 milligrams (mg) of magnesium per day, while women should consume 310-320 mg daily. Focus on whole grains, dark leafy green vegetables, avocados, bananas, nuts, seeds, and raw cacao powder to increase magnesium intake. 

Iron Deficiency

This essential mineral is a primary component of red blood cells. It binds to hemoglobin and helps carry oxygen to cells all over the body. The two types of dietary iron are heme iron and non-heme iron. The former is easily absorbed and found in animal foods, while the latter is found in both plant-based and animal foods. It’s not as easy for the body to absorb non-heme iron. When you don’t have proper iron levels, it’s easy to experience anemia, weakness, reduced brain function, and a weakened immune system. If you want to improve iron levels, start eating more legumes, pumpkin seeds, sesame seeds, broccoli, spinach, kale, and other leafy greens. One last thing to note is that you should consume vitamin C-rich foods with iron-rich foods, because vitamin C increases iron’s bioavailability. 

Iodine Deficiency

Table salt contains iodine, so people think that they don’t need to worry about this mineral. First off, table salt is horrible for you. Secondly, please worry about iodine. Roughly two billion people worldwide suffer from iodine deficiency, which can result in irregular heart rate, neck swelling, dry skin, weight gain, or irregular menstrual cycles. This deficiency is more common in developing nations than in the U.S., where iodine deficiency affects about 10% of adults. Iodine is a fickle nutrient because you need just the right amount. You don’t want too little and you don’t want too much either. The recommended daily intake of iodine is 150 micrograms per day. Foods like seaweed, dulse, kombu, potatoes, navy beans, wakame, and cranberries are great sources of iodine. 

Vitamin B12 Deficiency

Vitamin B12 is a water-soluble vitamin that is commonly found in animal foods. All of the cells in your body require B12 to function, but the body cannot produce it on its own. This is why you have to get it from foods or supplements. B12 deficiency is quite common for people who subscribe to vegetarian, vegan, or raw vegan diets. Several plant-based foods, including nutritional yeast, tempeh, and seaweed, contain vitamin B12, but supplementation is often necessary for plant-based dieters. Signs of deficiency can include pale skin, gas, brain fog, diarrhea, constipation, and numbness or tingling. It’s also possible for certain medications and conditions to interfere with optimal B12 absorption. You can get B12 from the plant-based foods we mentioned, but health experts advise increasing wild caught seafood, organ meat, or grass-fed/grass-finished beef to increase B12 levels. 

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Belonging to the ginger family, turmeric was first cultivated in India and Indonesia, where it was used in culinary, medicinal, and religious practices. People often associate turmeric with the deep golden hue of curries, but it actually has a long history of medicinal use. It has been known to treat a variety of skin conditions (including eczema and rashes), stomach ailments, or liver problems. Turmeric remains an important herb in Ayurveda, which is an ancient Indian system that focuses on natural healing.

A Pakistani Thyroid Study

A high percentage of people in South Asian countries have thyroid disorders, which are primarily attributed to iodine deficiency and goitrogen intake. Goitrogens are substances that disrupt the natural production of thyroid hormones, and they interfere with iodine uptake. In a study that involved 2,335 residents from Pak Pattan, Punja, Pakistan, the presence of goiter was more common in females, unmarried individuals, and in people who drank tube well (subterranean) water. The study observed that goiter was extremely high in those with hyperthyroidism. Goiter was less common in people who consumed spices, chilies, and turmeric daily. Furthermore, turmeric use was associated with reduced goitrogenesis. Follow up studies will focus on the quantity of turmeric that should be consumed for goiter treatment.

How Does Turmeric Benefits The Thyroid?

For people with Hashimoto’s thyroiditis (the “itis” indicating inflammation of the thyroid gland), chronic or excess inflammation is very common. Additionally, intestinal permeability or heavy metal toxicity are common factors in autoimmune-related diseases, including Hashimoto’s. Curcumin, the active ingredient in turmeric, is rich in antibacterial, anti-inflammatory, and antiviral properties. Curcumin has been known to:

• Reduce the hepatotoxicity that is induced by cadmium, chromium, copper, lead, or mercury. It can also maintain liver antioxidant enzyme status and protect against mitochondrial dysfunction.
• Help protect the intestinal barrier from infection, which is beneficial for those with leaky gut.
• Protect against the side effects and genetic damage of radioactive iodine, which is occasionally used to help treat Graves’ disease.
• Produce anti-inflammatory effects by regulating Th-1 cytokines, which may be overactive in patients with Hashimoto’s disease. People also praise turmeric for its ability to reduce inflammation in the gastrointestinal tract, which may benefit those with irritable bowel syndrome or ulcerative colitis.

Turmeric Tea For Your Thyroid

Ingredients:

• 1-2 tablespoons turmeric powder
• 1 teaspoon black pepper
• 1 cup boiling water
• 1 teaspoon virgin coconut oil
• a few slices of fresh ginger root
• a pinch of cinnamon

Instructions:

• Mix the turmeric and black pepper in a large mug. Black pepper is in this tea because it increases the bioavailability of turmeric, allowing your body to absorb it more easily.
• Pour the boiling water into the mug and stir to help dissolve the black pepper and turmeric.
• Add the coconut oil, which also helps the body absorb turmeric, and mix well.
• For added taste and health benefits, add the ginger slices and cinnamon, stirring well to combine flavors.
• Drink this tea twice a day, once in the morning and once before bed. Follow this regimen for two weeks and then take a two-day break before resuming.

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It takes determination and work to maintain healthy eating habits. Sure, eating healthy is the ultimate goal, but things like sugar, chips, fast food, soda, caffeine, alcohol, and so many other foods can get in the way. All of those foods and many more packaged and processed foods are abundant in most grocery stores, and regularly consuming those foods may be more harmful to your health than you realize.

To avoid health complications down the line, it is recommended to refrain from eating anything that is unnatural and concentrated. The link between allergies/sensitivities and food additives/chemicals is strong, considering the average American household allots about 90% of their grocery budget for processed foods. Avoiding possible health complications can be as easy as consuming whole foods in their natural state. The bioavailability and nutritional profile in whole foods is more beneficial than any processed food that contains a small percentage of vitamin C, for example.

The 80/20 rule should be applied to clean eating. People will naturally indulge, and that’s acceptable, on occasion, but these indulgences should only comprise 20% of the diet. Let’s say that you eat a fruit and vegetable smoothie for breakfast, a salad for lunch, and quinoa and sweet potatoes with sautéed vegetables for dinner. That’s a perfectly balanced day, but then you decide to have a glass of red wine and a couple pieces of dark chocolate or some pita bread and chicken. That’s an acceptable 80/20 day. It doesn’t have to be an even 80/20 split all the time because some days you may get 87% of your calories from healthy foods and 13% from not-so-healthy foods. To help you make more educated food choices, here are ingredients to avoid at all times.

High Fructose Corn Syrup

Known as HFCS, high fructose corn syrup is probably the number one source of calories consumed in the American diet. It is prevalent in a plethora of processed foods and it has been linked to weight gain, diabetes, high cholesterol, and tissue damage. It is important to be cautious when purchasing food because the food industry has noticed a decline in food purchasing with products containing HFCS. It has been renamed, so look out for fructose, fructose syrup, or fructose corn syrup on the ingredient lists.

Found In: Candy, flavored yogurt, salad dressings, most processed foods, cereals, canned vegetables, nutritional bars, and breads.

Artificial Colors

When you look at labels, common artificial food colorings include Red #40, Blue #1, Yellow #5, Red #2, caramel coloring, bixin, or Citrus red #1. There are many more, but these common food dyes can lead to eczema, asthma or behavior problems in children, reduce one’s IQ, and interrupt the brain-nerve transmission.

Found In: Fruit juices, salad dressings, sodas, processed cheese, candy, and macaroni and cheese.

Sodium Nitrites & Nitrates

These common food additives are used by food manufacturers to preserve, flavor, and add color to processed lunch meats, hotdogs, smoked fish, and bacon. Sodium nitrites and nitrates are highly carcinogenic upon entering the human body. They can wreak havoc on the bloodstream and damage internal organs.

Found In: Hotdogs, bacon, processed meat, corned beef, smoked fish, and luncheon meat.

Trans Fats

These are the fats that you never want to consume. You can identify trans fats in foods if you see hydrogenated oils in the ingredients. Trans fats are used to extend the shelf life of processed foods and are dangerous because of their cholesterol-raising nature. People who consume a lot of foods containing trans fats have a higher risk of developing strokes, heart disease, high cholesterol, and heart attacks.

Found In: Chips, baked goods, fast foods, margarine, and crackers.

Sulfur Dioxide

Sulfur additives are toxic and consuming them can lead to a variety of respiratory issues, hypotension (low blood pressure), and even anaphylactic shock. Sulfur dioxide kills vitamins B1 and E, and children are not recommended to consume it.

Found In: Dried fruit, juices, beer, vinegar, potato products, wine, and soft drinks.

BHA, BHT & TBHQ

These three preservatives are used to keep foods from changing color, becoming rancid, or changing flavor. BHA, BHT, and TBHQ are oxidants that can negatively affect the neurological system and may form cancer-causing compounds in the body.

Found In: Jello, shortening, candy, frozen sausages, gum, potato chips, cereal, microwave popcorn, margarine, cooking spray, fast foods including processed hamburgers, chicken nuggets, and fries.

Monosodium Glutamate (MSG)

This amino acid is commonly used in Asian cuisine as a flavoring agent. MSG is an excitotoxin, which is a substance that overexcites cells to the point of serious damage or death. Regular consumption of MSG can lead to depression, eye damage, fatigue, obesity, and frequent headaches.

Found In: Frozen dinners, luncheon meats, cookies, seasonings, certain Asian restaurants, some canned soups, and many snacks.

Artificial Sweeteners

Regular sugar, though still not great for the body, is actually safer to consume than artificial sweeteners. These are commonly found in “diet” or “sugar free” foods. Aspartame, which is a known carcinogen and neurotoxin, is the most common artificial sweetener that can have adverse effects on the brain. Regular consumption of artificial sweeteners can lead to fibromyalgia, chronic fatigue, emotional disorders, migraines, multiple sclerosis, or Alzheimer’s disease. Other artificial sweeteners you should stay away from or limit are sucralose, acesulfame K (ACE K), saccharin, and sugar alcohols.

Found In: Sugar free gum, sugar free sodas, pudding, breath mints, chewable vitamins, toothpaste, no-calorie waters and drinks, salad dressings, and drink mixes.

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It is common knowledge that foods contain different nutrients that are necessary for optimal health. We continuously advocate eating the rainbow, i.e. eating a variety of colorful fresh fruits and vegetables, because that is a surefire way to obtain important vitamins and minerals. But how do you know if you are getting all the nutrients from the foods you eat? We’ve got some easy tips for you to unlock all the nutrients and health benefits.

What Affects The Nutrients In Your Food?

There are several things that decrease the nutritional content in your foods. The number one way to kill the nutrients in your food is by cooking it over high heat for too long. A few other factors, however, can decrease the nutritional value of your food:

• How long you take to prepare the food from the time you purchase it.
• The distance and time the food has taken to travel from wherever it was grown to your table.
• The amount of time since the fruit or vegetable has been picked.
• How you prepare the food.

In order to retain the nutrients in your fruits and vegetables, employ the following tips.

Chop Garlic 10 Minutes Before Cooking With It

The classic move is to chop garlic and immediately throw it in the pan to sauté it. In order to reap the anti-carcinogenic, antiviral, and antibacterial properties of garlic, it is integral to chop it ten minutes before cooking it. The compound allicin, which is responsible for the anti-carcinogenic effects, will be much lower after cooking in a pan over high heat. The ten-minute window allows for the creation of a lot of allicin and for it to be protected from the heat.

Food Selection & Storage

First off, don’t buy pre-cut fruits or vegetables because the skin actually helps the foods retain vitamins. The selection and storage of food can affect the nutritional content. One of the ways to ensure that your fruits and vegetables have the most nutrients is to buy seasonal produce. Seasonal produce items are typically picked just before they are perfectly ripe and are at the farmer’s market/local grocery store the same or next day. When it comes to storing the produce you buy, certain items can lose nutrients if they are stored in the fridge or stored on the countertop. Citrus fruits, leafy greens, and broccoli are better preserved in the fridge, while tomatoes or watermelons are best stored at room temperature.

Food Combinations

Eating specific foods together is a great way to increase the bioavailability. Vitamin D helps the body absorb calcium, vitamin C helps the body absorb plant-based iron, and black pepper stimulates the release of digestive enzymes when consumed with turmeric. Learn how to absorb the most nutrients from your fruits and vegetables.

Food Preparation

We cannot stress this enough: do not overcook your vegetables! The easiest ways to kill the nutrients is by roasting, grilling, or sautéing vegetables over high heat. Try alternative methods like steaming or baking at low heat. It is best to use small amounts of water and low heat when you decide to cook. This will help your vegetables retain the most nutrients. Soups and stews are great ways to make the most of your nutrients!

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A clear sign of a healthy relationship is when each person brings out the best in the other. Both parties seem to become better versions of themselves. The same can be said about food relationships. While a tomato may not develop romantic feelings for a piece of arugula, certain foods are meant to be eaten together to obtain maximum nutrient absorption.

Bioavailability refers to how easily each nutrient is broken down and used by the body. Foods that have special relationships can work together to increase the bioavailability, allowing the nutrients to be absorbed and utilized more efficiently in the body. Nutritionists believe that the complexity of food combinations may answer why people in certain regions live longer. When observing blue zones, in which people consume traditional diets, it is clear that longevity is attributed to diets that contain a lot of the food combinations below.

Kale And Lemon

It can be difficult for the body to absorb plant-based iron, but vitamin C may be the solution to this problem. Kale and lemon (or any vitamin C-rich food) can help the body absorb the iron in kale and other dark leafy greens. This can help fight muscle fatigue! Research suggests that eating peppers, strawberries, citrus fruit, bell peppers, and other vitamin C-rich foods with kale helps the body absorb iron.

Sweet Potatoes And Coconut Oil

While coconut oil contains moisturizing properties that hydrate the skin, vitamin A contributes to healthy skin and hair. Sweet potatoes contain a lot of vitamin A, which is absorbed more efficiently when paired with healthy fats like the ones in coconut oil. Cook sweet potatoes in coconut oil for healthier skin.

Blueberries And Grapes

Certain people have digestive systems that are sensitive to fruit combinations, but studies have shown that consuming blueberries and grapes together can have powerful antioxidant effects. The antioxidants in both grapes and blueberries work synergistically to maximize the body’s ability to absorb their phytochemicals.

Tomatoes And Avocados

Aside from tasting like they were meant for each other, tomatoes and avocados help the body in several ways. Tomatoes contain lycopene, a carotenoid that is a cancer-fighting antioxidant. Healthy fats, like the ones in avocados or olive oil, increase the bioavailability of carotenoids. The monounsaturated fats work to take the carotenoids in the stomach and disperse them throughout the body.

Broccoli And Tomatoes

According to a recent cancer research study at the University of Illinois, the combo of broccoli and tomatoes shrunk prostate tumors in rats. Alternate studies show that the antioxidants in tomatoes and broccoli help to lower the growth of tumors. More research needs to be conducted, but preliminary findings show that this combo is a force to be reckoned with.

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Eating healthy, well-balanced meals that contain a variety of antioxidant-rich foods is integral if you are trying to obtain a wide variety of nutrients. While it’s beneficial to focus on getting the many vitamins and minerals in your diet, how you combine these foods should be of equal importance.

Certain foods need to be eaten together in order to optimize nutrient absorption. How the body absorbs nutrients is just as important as the nutrients themselves. When the body cannot properly absorb the nutrients, it’s almost like they were never eaten. Enhancing your bioavailability (the body’s ability to absorb nutrients) is as easy pairing the right foods together.

When you are planning out your meals, make sure to think about nutrient relationships. This can take time to learn, but we have faith that you’ll be great at it! Here are some ideas for increasing your nutrient absorption.

Fats & Fat-Soluble Vitamins

When we say “fats,” we are referring to healthy fats, which include extra virgin olive oil, avocados, sunflower oil, walnut oil, and assorted nuts and seeds. Fat-soluble vitamins include vitamins A, D, E, and K. The body has an easier time absorbing these vitamins when they are consumed with healthy fats. Great food combos include avocado dressing (fat) over a kale salad (vitamin K). You can also use olive oil (fat) with roasted sweet potatoes (vitamin A).

Bananas And Almond Butter

You need protein to build muscle, but what people don’t tell you is that the protein needs to be accompanied by complex carbohydrates to help supply your muscles with energy. We suggest bananas and almond butter for this because bananas are great sources of complex carbs and almond butter contains healthy protein.

Black Pepper And Turmeric

We swear that turmeric has superpowers. It contains curcumin, which is powerful antioxidant that contains anti-inflammatory properties. Did you know eating turmeric with black pepper can increase your body’s ability to absorb curcumin by 2,000 percent? You can season cauliflower or potatoes with turmeric and black pepper, or make curries with these two spices.

Vitamin C And Iron

It is easy to get iron from plant-based foods, believe it or not. Plant-based iron is more difficult to absorb, but the body has an easier time absorbing it when combined with vitamin C-rich foods. Try eating iron and vitamin C food combinations like strawberries (vitamin C) and oatmeal (iron), or a citrus vinaigrette (vitamin C) on a spinach salad (iron).

Sulforaphanes And Selenium

Selenium can be found in a variety of plant-based foods, including chia seeds, Brazil nuts, sunflower seeds, flaxseeds, shiitake mushrooms, or lima/pinto beans. Selenium works synergistically with sulforaphanes, which are antioxidant compounds that contain sulfur. When you combine selenium and sulforaphanes, their respective antioxidant powers increase. Try mixing broccoli (sulforaphane) with black beans (selenium) or shiitake mushrooms (selenium) with kohlrabi (sulforaphane).

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We all know that turmeric has some pretty awesome benefits. It has powerful anti-inflammatory properties that have been known to benefit those with arthritis and even cancer. The combination of black pepper and turmeric has opened up a new world of health benefits.

When you eat black pepper and turmeric together, the pepper actually can increase the bioavailability of curcumin, the active ingredient in turmeric, by nearly 2,000%. Pepper also has an alkaloid, piperine, which has been known to prevent colon cancer cell growth. When piperine and curcumin were applied to breast cancer cells, they were shown to decrease without affecting the other cells around them.

Women who have breast cancer can choose to take other drugs, but they can leak toxicity into the body. Curcumin and piperine, on the other hand, had very low toxicity with the same benefits.

Turmeric and pepper go great together and can be used in many dishes. You can season vegetables, soups, salad dressings, and curries with these spices. Aside from the cancer fighting properties, you can eat these spices to help with the following.

Lowers Inflammation

Both of these spices have amazing anti-inflammatory properties. They can help regulate inflammation in the body and are great for those with rheumatoid arthritis or osteoarthritis.

Fights Depression

Rather than taking antidepressants, season your salad with some turmeric and black pepper. This quick mood fix leaves your mouth with the taste of aromatic spices, as opposed a dependency on medication.

Supports Weight Loss

The active ingredients in turmeric and black pepper can actually turn your fat storing cells into fat burning cells. Pretty cool, right? When this happens, which you can continue to do with a ketogenic diet, it can be easier for your body to lose weight.

Try adding these spices to more foods that you eat. Whether you are eating roasted vegetables or drinking smoothies, these powerful spices can help keep your body healthy.

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