Doctor Manuela Escobar explains why combining eggs with cheese, oatmeal with Greek yogurt: "It helps absorb nutrients."

Clinical nutrition and hormonal health specialist Manuela Escobar revealed five nutritional tips to help you get the most out of your daily meals and enjoy the benefits of each one .

A healthy diet should include fruits, vegetables, whole grains, dairy products, and protein. In addition, it's important to reduce your intake of added sugars, sodium, and saturated fats, according to the Centers for Disease Control and Prevention.

There are some combinations that are highly beneficial to the body due to all the nutrients they provide, and many people are unaware of them. Therefore, the nutrition specialist explained what they are and how to use them.

"If you eat your eggs with cheese, the vitamin D in the eggs will help you better absorb the calcium in the cheese. And, if you add daily sun exposure to this, you'll have even more vitamin D production," Escobar said.

One of the most popular foods, especially for breakfast, is oatmeal with Greek yogurt. Many people are unaware that this combination is very beneficial for the gut microbiota.

“If you combine oats with Greek yogurt, the prebiotic fiber in the oats will serve as food for the live microorganisms in the yogurt, improving the quantity and quality of the gut microbiota ,” Escobar said.

Another tip Escobar gave is to season proteins with turmeric and pepper , due to the properties they provide to the body, although they should not be used excessively.

"If you season your proteins with turmeric and pepper, you'll achieve better absorption of curcumin, a potent anti-inflammatory, antioxidant, and anticancer agent. Additionally, the fat in the protein will enhance this absorption," she added.

Kiwi is a fruit that offers multiple health benefits, as it prevents premature aging, helps reduce body weight, controls diabetes, lowers blood cholesterol, and lowers blood pressure, according to the Tua Saúde website.

According to Dr. Manuela Escobar, its consumption is highly beneficial for relieving constipation; it also contains vitamins C, E, and antioxidants that strengthen the immune system.

"If you eat a kiwi daily, including the skin, you'll benefit from its soluble and insoluble fiber. It also contains actinidin, a compound that promotes bowel movement, perfect for people with constipation ," she said.

Finally, she recommended steaming carrots, as they provide vitamins and antioxidants that aid digestion and are a good option for those with gastrointestinal problems.

"If you steam carrots, this will increase the availability of beta-carotene, a potent antioxidant. Additionally, adding a fat like olive oil will further enhance its absorption ," she concluded.

DIGITAL REACH EDITORIAL