Written by Vanessa Jones, B.A  | 
Article Reviewed by Dietitian julia samuel, M.Phil on Sep 30, 2020


A good pairing of food is like a good marriage – each complements the other – both in nutritional value and in taste and appearance.

The combination of certain foods synergistically boosts nutrient absorption and increases antioxidant properties of those foods. Here are a few examples –

Food Combinations that Affect Your Well Being

Spinach with Lemon – Greens like spinach, arugula and kale have high quotients of vitamin B and C, and are rich in minerals – mainly iron and magnesium. Serving them with a dash of lime juice enhances iron bioavailability in these greens making it easier for the body to absorb, while adding to the flavor and taste.

Fish with Turmeric powder – Both, fish and turmeric, are rich in antioxidants; combined they make an excellent cancer inhibitor.

Assorted Berries – A combination of two or three berries is a potent cardio-vascular protection since the antioxidants in them complement each other in a unique way. Blueberries, raspberries and blackberries together look colorful and have a greater nutritive value collectively. Blueberries and grapes are also a great combination.

Tomatoes with Virgin Olive oil – A drizzle of olive oil on ripe sliced tomatoes – the combination not only tastes superb, the oil helps the body absorb the tomato’s fat soluble antioxidants, lycopene and carotenoids, which benefit all organs of the body, and especially the skin and the heart. Extra virgin oil is also rich in antioxidant properties. Tomatoes with avocado are great for the same reason; use the avocado in a guacamole dressing for excellent results.

Oatmeal and Orange juice – Consuming a glass of orange juice along with a bowl of oatmeal tends to clear the arteries, thus preventing heart attacks. It is doubly efficient when taken together than alone. The organic compounds (phenols) in both foods stabilize the LDL or bad cholesterol when consumed together.

Apples and Chocolate – Apple is rich in anti-inflammatory flavonoid quercetin found in greater amount in the peels. Quercetin is said to reduce allergies, heart attacks, Alzheimer’s, Parkinson’s, and also prostrate and lung cancers. Chocolate has the flavonoid catechin, an antioxidant, which reduces risks of atherosclerosis and cancer. A combination of quercetin and catechins loosen clumpy platelets and improve cardiovascular health. Quercetin is also found in onions, buckwheat and raspberries.

Peanuts and Whole Wheat – According to food synergy experts, some amino acids present in peanuts are absent in wheat. This combination is ideal to build and maintain muscle. A peanut butter sandwich is ideal when the bread is made with whole grains.

Almonds and Yogurt – Vitamins A, D and E are considered to be fat soluble. Almond is rich in vitamin E and yogurt is rich in Vitamin D making this combination ideal for those who are watching their weight. In addition, the combination of almonds in yogurt boosts lycopene absorption. Soak the almonds overnight and slice them, add to yogurt to have that extra scoop of nutrition.

Eggs and Cantaloupe – When you eat your morning protein with good carbohydrate you have started your day with an advantage. Protein slows the absorption of glucose from carbohydrates. The synergy of eating protein with appropriate carbohydrates reduces insulin and sugar levels, thus reducing the risk of diabetes, cancer and inflammations.

Green Tea and Lemon - Antioxidant catechins are present in green tea and lemons are rich in vitamin C. The lemon juice helps the body to absorb catechins which help prevent cancer and aid in weight loss.

Turmeric and Black Pepper – Turmeric is known for its anti-cancer properties and anti-tumor properties known as anti-angiogenesis. The active chemical in the spice is called curcumin and as such it has a low bioavailability, but adding black pepper to it increases the bioavailability a 1,000 times. The turmeric-black pepper combination is beneficial in treating lung disease.

What you eat is important, but what you digest is more important in the long run. Consuming whole grains, fresh fruits, meat and vegetables keeping food synergy in mind will go a long way to keep you healthy.

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