Four Essential Vegetarian Foods Pairing


According to Vegan dietitian, vegetarian food should be paired for optimal nutritional absorption, CNBC Make It reports.

Quoting Catherine Perez, a vegan dietitian, multiple factors actors go into how your body absorbs food “regardless of your dietary choices, your ability to absorb nutrients is going to kind of change throughout your life cycle”.

According to Perez, “certain plant-based foods have different absorbability rates, and those can change, depending on how you treat those foods and even what you might be eating those foods with,” CNBC writes.

Perez’s optimal vegetarian food pairing recommendations (in verbatim):

  • Pair iron with vitamin C. Plant-based sources of iron are more absorbable when you pair them with something that’s high in vitamin C. Consider eating a burrito with beans, which are high in iron, and diced bell peppers, which have a healthy serving of vitamin C.
  • Incorporate zinc in your diet with sulfur. “Zinc is another nutrient that tends to be a concern for those looking to go plant-based”. Found in grains, seeds and legumes like chickpeas, zinc can be better absorbed when paired with sulfur.
  • Eat your antioxidants with fats and fat-soluble vitamins. Absorbing antioxidants on a vegan diet can be a bit tricky. So, to ensure you’re absorbing them properly, you should cook tomatoes, that are rich in the antioxidant lycopene, with fats like olive oil. “If you’re making a tomato sauce and you’re using extra virgin olive oil with the tomatoes and cooking them down, that’s going to help you activate and absorb lycopene a lot better than if you didn’t have that fat there at all,” Perez says.
  • Have your calcium with vitamin D. Bone health is vital for everyone, even those who aren’t vegan, and calcium is helpful for strengthening your bones. “When you have those calcium-rich foods and you have enough vitamin D in your diet, your body is going to be able to absorb it better,” says Perez. Pair calcium-rich sources like soy milk, almond milk or plant-based yogurts with a walk outside, because the source of vitamin D from sunlight can help you better absorb the calcium.

The source of the content is taken from CNBC Make It article.