Improve Bone Strength and Eyesight with These Superfood Pairings

You already know which superfoods are good for you. Now you can know which ones you should pair together, in order to get some amazing health benefits like stronger bones, better eyesight, and a healthier immune system!

7 Incredible Superfood Parings

1. Zinc and Sulphur Compounds

Garlic and onion lovers, you are in luck! The compound of sulphur helps to boost the absorption of zinc in whole grain foods, which is vital for the immune system and would healing.

Sources of Zinc:

All whole grains, including brown rice and whole-grain breads
Legumes

Sources of Sulfur Compounds:

Onions
Garlic

Suggested Pairings

Brown (or wild) rice with caramelized onions
• Whole-wheat bagel topped with light cream cheese and sliced onion

2. Beta-Carotene/Vitamin A + Fat

This dynamic duo gives you glowing, healthy skin. Beta-carotene needs fat in order to be absorbed into the body, and is turned into Vitamin A in the body. Vitamin A is critical for a healthy immune system and reproductive system.

Sources of Beta-Carotene:

Carrots
Apricots

Cantaloupe

Sources of Fat:

Nuts (any kind)

Oils (including olive, almond, canola)
Toasted sesame
Avocado

Suggested Pairings

Oven-roasted sweet potato fries made with olive or canola oil
Carrots dipped in guacamole or hummus (made with sesame-based tahini and/or olive oil)
• Trail mix made with dried apricots, dried papaya, almonds and walnuts

3. Vitamin K and (Good) Fat

Good fats like omega-3s have major health benefits like lowering cholesterol and helping the body absorb vitamins (like vitamin k!). Vitamin K is critical for building bones and heart health, and omega 3’s ensure that it can be absorbed into the bloodstream.

Sources of Vitamin K:

Leafy greens: kale, spinach, Swiss chard, turnip greens,

Broccoli
Cabbage

Sources of Fat:

Nuts (any kind)
Oils (olive, almond, canola)
Flaxseed

Suggested Pairings

Swiss chard, spinach or broccoli sautéed in olive oil
• Roasted Brussels sprouts with slivered almonds

4. Iron and Vitamin C

Getting enough iron in your body helps to carry oxygen to your muscles, brain and bloodstream. Vitamin C helps the body absorb more iron, and it also works in its own right to keep your gums and skin healthy.

Sources of Iron:

Spinach
Oatmeal

Tofu
Quinoa
Starchy beans (including black, pinto, soy, fava, chickpeas)

Sources of Vitamin C:

Fruits: Citrus fruits, kiwi, guava, strawberries, tomatoes
Veggies: bell peppers, broccoli, Brussels sprouts, potatoes

Suggested Pairings

Spinach salad with orange slices
Bean burrito with salsa
• Oatmeal with strawberries

5. Vitamin E and Vitamin C

Keeping your eyesight sharp is as easy as stepping up your intake of vitamin E, combined with vitamin C. Vitamin C turns vitamin E into a form that can best help prevent macular degeneration (a major cause of blindness).

Sources of Vitamin E:

Almonds (and almond butter), peanuts (and peanut butter)

Wheat germ
Sunflower seeds
Soybeans

Sources of Vitamin C:

Citrus fruits, kiwi, guava,
Veggies: Bell peppers, broccoli, Brussels sprouts, tomatoes,

Strawberries
Potatoes

Suggested Pairings

Peanut butter and sliced strawberries (on a sandwich or toast)
Salad with mandarin oranges and toasted slivered almonds

6. Calcium and Inulin

Getting a healthy dose of calcium and inulin (a type of fiber) is great for your bones, and your digestive system! Inulin helps to balance the levels of good bacteria in your stomach, and comes to the aid of calcium to promote healthy bone growth.

Sources of Calcium: