Maintaining immunity depends not only on the type of food consumed, but also how to combine it. Several food pairs are known to help the body absorb nutrients more optimally so that the benefits for the immune system are maximized.
Eating the right variety of foods also contributes to meeting the needs of vitamins, minerals, and antioxidants that play an important role in maintaining a healthy body. Therefore, choosing complementary combinations of food ingredients can be a simple step to support the immune system.
Citing NDTV, here are five food combinations that you can include in your daily menu to help increase immunity.
1. Spinach and Lemon
Green vegetables provide non-heme iron and provitamin A carotenoids, but non-heme iron is difficult to absorb unless there is vitamin C that can convert it into a more easily absorbed form.
A pinch of lemon or a bowl of orange slices with a side dish or cabbage dramatically increases iron absorption.
This is important because iron supports immune cell function and oxygen delivery.
2. Tomatoes and Healthy Fats
Lycopene and other carotenoids in tomatoes are fat-soluble. Adding 1-2 teaspoons of oil or a few slices of avocado will increase its absorption many times over.
3. Turmeric and Black Pepper
Curcumin is anti-inflammatory and has been extensively researched for immune modulation.
Piperine is an active compound in black pepper that inhibits certain metabolic pathways and increases curcumin levels in the blood.
4. Green Tea and Lemon
Green tea catechins are powerful antioxidants, but they are chemically unstable during digestion.
Adding a little lemon or vitamin C helps stabilize thereby enhancing its systemic antioxidant and anti-inflammatory effects.
- Nuts or Seeds and Citrus
Nuts and seeds are rich in zinc, selenium, and vitamin E which support the immune system.
Combining it with foods with vitamin C helps with antioxidant tissue and can help indirect absorption/utilization of minerals by lowering oxidative stress.
A simple snack of orange slices and a handful of toasted almonds is a practical example
