7 Synergistic Food Combinations
Peanut butter and jelly… pasta and tomato sauce…. Rice and beans - what do all these duos all have in common? They’re popular food combinations that many of us have encountered at some point in our lives. But how does the way we combine foods affect our health? That’s exactly what the concept of food combining explores!
Food combining is the idea that how we pair foods plays a major role in our health. Let’s explore Synergistic Food Combining!
When it comes to food combining, we’re beginning to discover that some combinations actually enhance nutrient bioavailability. In other words, eating certain foods together boosts the nutritional value of the individual foods! This concept is often referred to as nutrient synergy because these foods work together synergistically to enhance their combined nutritional benefits.
Many of these synergistic interactions are thought to stem from compounds known as phytochemicals. Phytochemicals are found in plant-based foods; they’re different from vitamins and minerals but may support health just as much.
While still in the early stages, research on these naturally occurring compounds already suggest they play a major role in reducing inflammation, boosting immunity, slowing the spread of tumor cells, and protecting the body from chronic disease. It’s also recently been found that phytochemicals can interact with each other and different vitamins and minerals to synergistically boost their combined health benefits.
Synergy: the combined power of a group of things when they are working together that is greater than the total power achieved by each working separately.
Here are seven examples of synergistic combinations:
1. Turmeric + Black pepper
Turmeric contains a powerful phytochemical called curcumin, which is prized for its powerful anti-inflammatory properties. Black Pepper contains piperine, a compound shown to have an anti-cancer effect. While turmeric and black pepper and healthful on their own, when combined, curcumin’s bioavailability improves by 2,000%
TIP: Add both spices to curries, eggs, and salad dressings for a nutritional boost.
2. Broccoli + Tomatoes
Broccoli and tomatoes are both nutritious foods high in vitamin C; together, they become even more nutritious. In fact, a study on prostate cancer found that when broccoli and tomatoes were combined, tumor weights decreased by 52%, significantly more that when broccoli and tomatoes were consumed on their own. Tomatoes contain a phytochemical called lycopene, which is also shown to have a cardioprotective effect.
TIP: Cook tomatoes in olive oil to increase lycopene bioavailability.
3. Green tea + Lemon Juice
Green tea is a great source of antioxidants and has been shown to boost brain function and help protect the body from cardiovascular disease. Much of green tea’s beneficial effects are attributed to being a great source of catechin, a phytochemical. When lemon juice is added to green tea, it can help increase the bioavailability of catechins by up to five times!
TIP: Other citrus, like lime and grapefruit, may have a similar effect.
4. Lemon + Spinach
Vitamin C has been shown to increase the absorption of plant-based iron sources, so pairing a bit of lemon juice with a plant-based iron source, like spinach, is a nutritional win!
TIP: Other similar combos include red pepper and lentils, cauliflower and tempeh, and brussel sprouts and sesame seeds.
5. Rosemary + Grilled Meat
Meat cooked on the grill and exposed to direct high heat can create heterocyclic amines(HCAs), which may increase the risk of cancer. But adding a bit of rosemary can reduce the formation of HCAs significantly.
TIP: Add rosemary to your next marinade or rub for this benefit.
6. Kale + Avocado
Fat-soluble vitamins A,D,E, and K need fat to be absorbed properly. The monounsaturated fats from avocado can help boost the absorption of vitamin K found in kale. Another example that pairs a fat-soluble vitamin with a fact source is sweet potato(vitamin A) and Greek yogurt.
TIP: Fortunately, some foods naturally include fat that may help boost nutrient absorption, including salmon, Egg yolks, and sunflower seeds.
7. Salmon + Bok Choy
Vitamin D helps boost the absorption of calcium - both necessary to support bone health. Combining a Vitamin D source, like salmon, with a calcium source like bok choy, will help enhance calcium absorption to support strong bones and reduce the risk of osteoporosis.
TIP: Mushrooms can be a plant-based source of vitamin D!
The concept of nutrient synergy helps highlight that when it comes to our diet, sometimes the whole is greater than the sum of its parts. Different foods can work together to boost nutrition, and many combinations have yet to be discovered. In fact. The whole foods you already include in your diet may be synergistically helping to reduce inflammation, boost immunity, and support vibrant health. Isn’t that what we all want?
Stay Healthy! Until next time… xoxo, Melinda
