Most people know that a healthy diet is one that primarily is based on fresh fruits and vegetables, as well as lean dairy, whole grains and healthy proteins like those derived from nuts, seeds and fatty fish like salmon. All of these play an important part of a balanced, high-quality regimen.
What fewer people realize, however, is that some of these healthy foods are even healthier when they are eating in combination with one another. Oftentimes, this is because the nutrients in one food help enhanced the body’s absorption of nutrients in the other food. When these foods are consumed together, they can be even more beneficial than when eaten alone. Below are five food combinations which work together to make sure the body gets the full benefit of their combined nutrients.
Turmeric and Pepper
Most people have heard about the health benefits of turmeric , it is a strong anti-inflammatory and anti-oxidant and has been shown to promote heart health, fight cancer development and even decrease the chances of developing Alzheimer’s. However, the active ingredient in turmeric called curcumin is poorly absorbed by the body unless it is in the presence of a compound called piperine, the active ingredient in black pepper. Taking these two spices together greatly improves curcumin absorption. ( 1 )
Tomato and Avocado
Not only does this combination taste great, but the presence of the healthy fats in the avocado allows for better absorption of the lycopene from the tomatoes. Lycopene, like curcumin, is a powerful antioxidant which helps to improve cardiac health, reduces cancer risk and is beneficial for blood vessels. Other combinations which help to enhance the absorption of lycopene include nuts, seeds and olive oil. (2)
Dark Chocolate and Apples
One of the things that makes apples so healthy is an compound called quercetin, which has strong anti-inflammatory properties and which is beneficial for the treatment of cardiac problems, Alzheimer’s, certain forms of cancer and Parkinson’s disease. Chocolate, meanwhile, is rich in catechins, phyto-nutrients which have been shown to help treat atherosclerosis and cancer. When taken together, these foods can improve cardiovascular function and circulation, reducing blood clots that can lead to heart attacks or strokes. (3)
Blueberries and Grapes
While both of these fruits are incredibly healthy even when eaten alone, they are even more beneficial when eaten together. A recent study out of Oregon State University, which was later published in Molecular Nutrition and Food Research, found that the resveratrol in the grapes and the pterostilbene in the blueberries were able to combine with Vitamin D and boost the body’s immune system. (4)
Spinach and Citrus
Spinach is one of the best plant-based sources of iron and its absorption is greatly enhanced when it is combined with citrus fruits, which are high in Vitamin C. This is why so many recipes combine leafy green vegetables like spinach or kale with fruits that are rich in this vitamin like strawberries, melon and tomatoes. (5)
So try some of these combinations today. The benefits of the nutrients in these paired food will be greatly enhanced and so will their contributions to the body’s overall health.
More Entries by Rosalina
Top 7 Best Herbs for Kidney Cleansing
5 Herbs and Spices to Relieve Joint Pain and How to Use Them
10 Banned Foods Americans Should Stop Eating
