avocado for healthy fats & lettuce, herbs and tomatoes for vitamins

Researchers at King’s College London and the University of California have recently concluded that when olive oil and vegetables are eaten together, they form nitro fatty acids that help lower blood pressure – a risk factor for heart disease. Professor Philip Eaton, describes the chemical reaction of oil and vegetable as one of “nature’s protective mechanisms”.

This study helps us to understand why The Mediterranean Diet – a diet rich in vegetables, fruits, beans, whole grains, olive oil and fish – has long been associated with improved heart health.

3 more top food combinations:

Olive oil in a stir fry – Fat is necessary for the absorption of fat soluble vitamins A, D, E and K. The healthy fats from the olive oil, combined with the vitamins in veg provide is perfect for the absorption of these nutrients. If you’re confused about what oils and fats are healthy, look here. Other recipes that have these combos include granola, Super Boost Salad and Cocoa Bars

1 pepper has 300% your daily vitamin C

Red peppers in bolognaise: red peppers are high in vitamin C (as are tomatoes) helping your body to absorb the iron from beef. One pepper gives you 300% of your daily vitamin C needs!

A smoothie in the sun: Vitamin D is essential for your body to use

Strawberry milk

calcium from food to build strong bones, teeth and for muscles to work properly. The best source of vitamin D is the sun……get your arms in the suns rays for half an hour a day (with no sunscreen!), and combine with a dose of calcium from a smoothie made with milk (cow’s or a rice/almond milk fortified with calcium).