How to pair foods to boost health benefits: always eat oats with berries

Porridge with berries and avocado toast with tomatoes can help the body take up the vitamins more efficiently Did you know that pairing pulses with rice allows you to better absorb the protein, or that cooking carrots in olive oil boosts their anti-ageing properties?

“This pairing is especially beneficial for people managing diabetes or trying to maintain energy levels throughout the day. It can also help in feeling full longer, aiding in weight management,” she adds.Fight the effects of ageing by improving your uptake of carotenoids, says Carrie Ruxton. “Carotenoids, a bioactive compound found in red and orange vegetables and fruits, are great for eyesight and act as an antioxidant, helping to protect body cells,” says Ruxton.

In addition, a stressful lifestyle depletes our stores even more. “When we’re stressed we’re producing more cortisol and adrenalin, and magnesium is used up in the process of making these hormones. So a heightened and prolonged stress response could mean that we’re using more magnesium day to day than historically we would have done. So not only are we consuming less magnesium, we’re potentially using more of it too.

“Tinned fish with the bones in is a brilliant source of calcium, and having that with a portion of fermented cabbage such as sauerkraut or kimchi allows you to get that vitamin K and calcium together.

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