Food Synergy

What is food synergy? It can be explained as certain foods which are intentionally consumed together, providing increased and unique health benefits.

Some foods that pair well together include:

• Tomatoes & avocado.The healthy fats in avocado help deliver the carotenoid nutrients from tomatoes.
• Rosemary & grilled meat.The antioxidants in rosemary seems to stop carcinogens from developing when grilling. Even a few drops of rosemary extract can do the trick.
• Oatmeal and orange juice. These common breakfast staples are a great combination to stabilize cholesterol levels.
• Spinach & lemon. Vitamin C aids in the body’s absorption of plant-based iron. A bit of lemon juice will “convert the plant-based iron in your salad into a form that's more similar to the iron found in fish and meat” (Huffpost).
• Broccoli & tomatoes.This combination can bring extra protection against prostate cancer, according to a 2007 study.
• Apples & grapes.The antioxidants found in apples, when paired with ​purple g​ rapes, may inhibit blood clots and increase heart health.
• Garlic & fish. When combined, total cholesterol is lowered.

Superfoods

Keep in mind no single food item holds the key to great health and nutrients. However, there are a few items that are regarded in high esteem for being “superfoods”:

• Dark leafy greens.These include kale, swiss chard, collard greens, turnip greens, and spinach.
• Berries. These include raspberries, strawberries, blueberries, blackberries, and cranberries.
• Green tea. Full of antioxidants and polyphenolic compounds.
• Olive oil. Contains high levels of monounsaturated fatty acids (MUFAs) and polyphenolic compounds.
• Eggs. Contain antioxidants and are nutrient-rich. May increase “good” HDL cholesterol when eaten in moderation (no more than 6-12 per week).
• Legumes. Full of nutrients and can prevent and manage various diseases.
• Nuts & seeds.Rich in fiber, protein, and heart-healthy fats. Also contain anti-inflammatory and antioxidant properties.
• Kefir (& yogurt). Kefir is rich in probiotics, as well as other nutrients.

  

• Ginger. Contains antioxidants & has multiple medicinal effects.
• Turmeric. Has potent antioxidant and anti-inflammatory effects. Not easily absorbed by the body, but can be remedied by mixing it with black pepper.
• Sweet potato. Loaded with antioxidants and nutrients.

Sources

“Better Together: 16 Foods That Are Healthier In Pairs.” HuffPost, HuffPost Wellness, 12 Sept.
2012, www.huffpost.com/entry/food-synergy-food-pairings_n_1874641.

Hill, Ansley. “16 Superfoods That Are Worthy of the Title.” Healthline, Healthline Media,
www.healthline.com/nutrition/true-superfoods#section17.