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Good Health

Top 10 Foods that Work Better in Pairs

Some food excite your taste buds while others boost our health. This pairing of foods is called "Food Synergy". The Produce for Better Health Foundation explains it as nutrients working together to create greater health effects.
 

Here are just a handful of examples in which different nutrients and components in food work together:
 

Whole grains + onions + garlic: The iron and zinc found in whole grains have low bioavailability, meaning they get metabolized faster than your body can absorb them. Whole grains contain natural substances that may bind with minerals, which make them less absorbable. But research shows that sulfur-rich foods, such as garlic and onion, could make whole grains even more nutritious. A 2010 study in the Journal of Agricultural and Food Chemistry found that the addition of garlic and onion to cooked or raw food grains enhanced the accessibility of iron and zinc in both cases. Pair the two by baking onions or garlic right into bread, or try adding a generous serving of onions to your sandwich.  

Broccoli + Tomatoes: In a study to be published in the December 2004 issue of the Journal of Nutrition, prostate tumors grew much less in rats that were fed tomatoes and broccoli than in rats who ate diets containing broccoli alone or tomatoes alone, or diets that contained cancer-fighting substances that had been isolated from tomatoes or broccoli.

Dark chocolate + apples: Together, dark chocolate and apples have the potential to improve cardiovascular health. In their skins, apples�red delicious especially�contain the flavonoid quercetin, which acts like an anti-inflammatory. On the other hand, the cocoa in dark chocolate is rich in catechins, an antioxidant that helps prevent the hardening of arteries. When paired, they have been shown to help break up blood clots. Platelets are a component in blood that play an important role in forming clots. Platelets' clumping together is one of several steps in blood clotting that can lead to a heart attack.

Brussels sprouts + olive oil: These mini-cabbages pack several key nutrients, including vitamin K. This vitamin, regulates blood clotting in our bodies and may be helpful for bone health. Vitamin K is a fat-soluble vitamin, meaning it's best absorbed in a meal that contains fat. That's where the olive oil comes in. It mostly contains monounsaturated fats, which are thought to help lower your risk of heart disease.  

Oatmeal + Orange Juice: If this is a breakfast pairing you already enjoy, you're on the right track. Oatmeal is a well-documented heart helper, but eating oats (and other whole-grain foods) with a side of vitamin C can help stabilize cholesterol levels to keep arteries clear.

Apples + Grapes: The flavonoid quercetin, an antioxidant behind many of the health benefits of apples, may help fight breathing problems and some cancers and keep memory sharp. But, when eaten in tandem with catechin, another flavonoid, found in purple grapes, the combo may inhibit blood clots and boost heart health. Other good sources of catechin, such as red wine, chocolate and green tea, work too.  

Turmeric + Black Pepper: The golden spice commonly found in curries has a number of health benefits, including protection from developing diabetes. But it won't do much good unless used alongside black pepper, which significantly increases the bioavailability of curcumin, the dominant compound in turmeric.

Beet Greens + Chickpeas: Magnesium is essential for low anxiety and happiness. Beet greens are loaded with the calming mineral, and the B6 in chickpeas maximizes magnesium absorption in the body.

Green Tea + Lemon: A delicious way to sip your way to natural cancer prevention while jump-starting weight loss. Vitamin C-rich lemons help to maximize your body's ability to absorb catechins, the heroic disease-fighting antioxidant found in green tea.

Tortilla + Veggies: Pairing vegetables with grains or grain-like seeds like millet or quinoa�and leaving out the meat�will reduce unpleasant bloating and gassiness. Starchy vegetables like artichokes, peas, potatoes, yams, and corn and non-starchy veggies like broccoli, kale, and green beans will keep your gastrointestinal tract on track. A corn tortilla filled with stirred fried vegetables like onions, red pepper, zucchini, and broccoli is actually delicious and so much more easy to digest than a tortilla made with beef or chicken.

Some other excellent food pairs are, Red Wine + Almonds, Eggs + Cheese, Garlic + Fish, Rosemary And Grilled Meat etc.
 

Dated 18 March 2015

Related Links

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• Going Citrus Way to Protect the Heart