1. Boiled eggs with vegetable salad

Among the many ingredients in salad, eggs are a particularly interesting one. Studies have found that the fat in egg yolk can help your body absorb carotenoids best, so when you eat a vegetable salad, it is not only better in color, but also more delicious and double in nutritional value.

2. French fries with vegetables

If you choose between steamed vegetables and French fries, why not eat both? Studies have shown that choosing a combination of nutritious and malnourished foods can help you stick to your health goals. Researchers suggest that a trick to balance calories is to buy small French fries/desserts/onion doughnuts as much as possible, and then eat them with some vegetables, which will make you have a more delicious experience.

3. Pickled pickles with steak

There is no doubt that barbecue is a very delicious and nutritious food. However, high-temperature barbecue can also produce potential carcinogenic compounds, called heterocyclic amines. So what if you want to have a barbecue and don't want it? We'll marinate the meat before we barbecue it. When you add some herbs and spices to the marinade, it can reduce heterocyclic amines by 88%.

4, olive oil with cabbage

Although heart-healthy fats such as olive oil are very popular, if you don't want to eat so much oil, you can add some olive oil to the cabbage to save calories. Because vegetables contain a lot of fat-soluble vitamins, such as A, D, E and K, it means that they need fat to be absorbed. Of course, besides kale, other foods such as carrots, sweet potatoes and broccoli can also be cooked in this way.

5. Almonds with yogurt

Vitamin D has many benefits for the body, including strengthening the bone, mood and immune function. Many yogurts can provide daily vitamin D. Therefore, in order to fully absorb vitamin D in yogurt, sprinkle some crushed almonds on it before eating, which can strengthen the absorption of vitamin D and taste better. Studies have shown that the fat in nuts helps to increase the content of vitamin D in the blood compared with foods without fat at all.

6. Sardines with spinach

Fish is not only rich in fat but also rich in vitamin D, while spinach contains magnesium. Studies have shown that magnesium can interact with vitamins and improve the absorption capacity of the body. In the long run, this may even help reduce the risk of heart disease and colon cancer. Therefore, when we eat fish, we should add some spinach, which is delicious and nutritious.

7, turmeric with black pepper

You must have heard that curcumin has anti-cancer properties, but the problem is that it is difficult for your body to absorb and really benefit from it. Studies have shown that combining turmeric with black pepper to make seasoning for cooking food can not only improve the absorption of curcumin, but also be a very beautiful condiment.

8. Avocado with toast

You may be afraid that eating avocado will have a lot of fat, but if you make avocado puree and spread it on bread, it will not only be delicious, but also greatly reduce the absorption of fat in avocado. Because the fat in avocado will slow down the decomposition, absorption and conversion of carbohydrates in bread into sugar, this is not only a delicious perfect match, but also a healthy perfect match. The method is very simple. Mud avocado on the noodles and sprinkle with salt and pepper.

9. Tomato sauce with spinach

You can also put more vegetables in tomato sauce, because spinach contains iron. If you don't eat meat, you may need more iron, so tomato sauce with spinach must be the best choice. Iron is not easily absorbed from plants, so you need to eat these plants containing vitamin C to help your body absorb it. In this case, tomatoes provide vitamin C, and you can fully absorb the iron in spinach.

1. Canned salmon with green leafy vegetables

Vitamin D helps people absorb calcium, and both calcium and vitamin D are essential for bone health. What would you do if you didn't drink milk or yogurt? Then you can try to buy some canned salmon and put it on the cooked vegetables you choose to make a vegetable salmon salad. This not only looks good, but also tastes unique, and it can also help to better absorb the nutrition of the food.