Health and Fitness, health, nutrition, healthy eating

Find out what foods go together the best to maximize the nutrient content of what you eat.

Food synergy is a new concept in the field of nutrition science, and it stems from recent research that suggests the nutritional values of some foods can be enhanced through particular food combinations.

1. Green Tea & Lemon
Green tea is a true liquid miracle worker—it’s packed with antioxidants, revs up metabolism, and keeps you hydrated. When drunk with lemon, its benefits become turbocharged—your body absorbs 13 times as many more antioxidants than when consumed on its own.

2. Salmon with Spinach

Vitamin C (from citrus fruits and dark-green vegetables) enhances the body's absorption of iron (found in lean meats, fish, beans, and some leafy green veggies) when these foods are eaten at the same time.

3. Broccoli with tomatoes fights prostate cancer.

Pairing these two powerhouse foods could be a match not only made in Italy but in health heaven. In a study led by Dr. Erdman and published in a recent issue of Journal of Nutrition, prostate tumors grew much less in rats that were fed tomato and broccoli powders than in rats who ate diets containing either just one of those powders or cancer-fighting substances that had been isolated from tomatoes or broccoli.

4. Spinach with Grapefruit and Avocado

Spinach is a good source of nutritional iron, as are most dark leafy greens. But the iron in vegetables is harder for the body to absorb than the iron in meats and eggs. By adding a few orange or grapefruit segments that contain vitamin C to a spinach salad, the bioavailability of the iron in spinach gets a significant boost. Tomatoes, beets and bell peppers are also great sources of vitamin C. With the addition of a healthful fat — olive oil, nuts or avocado — the nutrient bioavailability of your spinach-citrus salad jumps yet another notch. The combination of salad greens and good fats, especially walnuts also facilitate the body’s absorption of antioxidants and other essential nutrients. Ironically, a fat-free salad dressing actually inhibits absorption of the iron in your spinach salad, while a healthful fat acts as an efficient carrier for nutrients.

5. Alfalfa sprouts with cherries lowers cholesterol.
In a preliminary study, researchers in the department of molecular pharmacology and toxicology at the University of Southern California’s School of Pharmacy observed a strong antioxidant synergy between alfalfa and acerola cherry extracts that may help reduce oxidation of low-density lipoprotein (LDL) cholesterol. It could be the flavonoids from the sprouts working together with vitamin C from the cherries.

6. Flaxseed with soybeans fights breast cancer.
Previous research has implicated soy as actually having tumor-promoting effects in late-stage breast cancer, but in recent lab studies, flaxseed has been shown to weaken this effect. After another lab study analyzing the breakdown products from the lignans in flaxseed in combination with the primary isoflavone in soy genistein, flaxseed researcher Lilian Thompson, PHD, from the University of Toronto, concluded that for postmenopausal women with low estrogen levels, the combination of soy and flaxseed may be more beneficial than soy alone in controlling breast cancer growth. In this case, the two are better than one!

7. Rosemary with grilled foods

The high heat of grilling activates cancer-causing compounds (HCAs) in ground beef and other meats. A 2005 study at Kansas State University found that adding rosemary to grilled meats can reduce HCA formation by up to 80 percent.

Adapted from Food Synergy, by Elaine Magee, MPH, RD (Rodale, 2007).

8. Whole-grain breads and peanut butter

The amino acids that are lacking in wheat are available in peanut butter. The combination of the two supplies all the amino acids the body needs for efficient protein synthesis.

9. Heated Tomatoes and Olive Oil

Tomatoes contain lycopene, a potent form of antioxidant that combats aging, stroke and heart disease. Cooking or canning tomatoes, or using tomato paste, can increase the bioavailability of lycopene by 500 percent. Lycopene is also fat-soluble, which means combining it with a healthy, monounsaturated fat like olive oil helps boost absorption even more.

10. Apples and Almonds

Apples contain cancer-fighting compounds such as quercetin. When combined with antioxidant-rich almonds this food combination is a potent cancer fighter.

11. Beef and Carrots

The Vitamin A in the carrots is best absorbed when bound to a protein. Plus, the beef delivers an extra dose of zinc, which protects against weakening of the immune system

12. Orange juice and oatmeal.

The phenols in oatmeal and the vitamin C in orange juice both help make LDL more stable. The more stable LDL is, the less likely it is to rupture, stick to artery walls, and cause a problem. When consumed together the phenols and vitamin C stabilize LDL at twice the level expected from adding their effects together. Tip: Instant oatmeal is often processed with added sugars, salt, and colorings, so go for old-fashioned rolled oats.

13. Garlic and Fish

These two flavors were made for each other, and when combined, the cholesterol-reducing fish oils and heart-healthy garlic can act as an anti-inflammatory agent.

14. Apples and Red Wine
Apples contain an anti-inflammatory flavonoid called quercetin, while red wine contains the flavonoid catechin. Together, they work to prevent blood clots and improve cardiovascular functioning.

15. Blueberries and Grapes

Both of these antioxidant-packed fruits are great for on-the-go snacking or for adding to yogurt. But it’s also been proven that fruits mixed together actually have a greater antioxidant response than one fruit eaten on its own. Tip: Buy blueberries and grapes when they’re in season, freeze them in a single layer on a baking sheet, then store them in bags for year-round use.

10. Nuts & Seeds & Dried Fruit
Nuts and seeds are high in protein and contain little water (as do dried fruits), and eating these dense foods together makes for easier digestion.

A few more great combinations you can try to take advantage of Food Synergy:

- Tomatoes & Avocados
- Almonds & Yogurt

- Peanuts & Whole Wheat

- Apples & Chocolate

- Salmon & Soy

If you want to learn more about Food Synergy I recommend you read "Food Synergy" by Elaine Magee.

1. Coffee and Eggs
Even though this combination is found at every diner in America, the potent polyphenols found in coffee actually reduce iron absorption from the eggs and decrease calcium in your bones. Tip: if you can’t get through the morning without a a cup of coffee, try switching to chai tea, which still contains caffeine but has spices that can improve circulation and mental clarity.

2. Milk and Anything
Since milk is a complete food, it requires digestion in its most concentrated form—by itself. Tip: if you’re craving a glass of milk, drink it with a spoonful of honey. The combination can take on antimicrobial properties.

3. Meat & Potatoes
Although this classic union makes for a hearty meal, starches are digested in the small intestine while proteins are digested in the stomach, so eating these together can result in digestive problems and a slowed metabolism. Tip: instead of mashed potatoes, try creamy mashed cauliflower as a healthy alternative.

4. Fruit & Anything
Fruits are great sources of vitamins and antioxidants, but they also contain acids that cause them to ferment in the stomach and slow the digestion of other foods. Tip: eat fruits by themselves on an empty stomach to avoid digestion problems and potential gas.

5. Non-Starchy Greens & Dairy
Studies show that the chemicals in non-starchy veggies (spinach, kale, broccoli, etc.) can block the absorption of calcium from the dairy. Tip: try pairing them with lean proteins like fish or chicken.