We often choose food pairings based on taste, but combining certain foods can significantly enhance their nutritional benefits. This concept, known as food synergy, suggests that the combined effect of certain foods is greater than the sum of their individual benefits. Maryam S. Makowski, PhD, Certified Nutrition Specialist and Clinical Associate Professor in the Department of Psychiatry at Stanford University, emphasizes that instead of focusing on the nutritional value of individual foods, we should explore how to combine them to maximize their beneficial effects.
Why Food Combinations Matter
Our bodies rely on various pathways that work together to function optimally. These pathways require specific nutrients like zinc, B vitamins, vitamin C, and magnesium. Deficiencies in these nutrients can disrupt the smooth operation of these pathways. When all necessary nutrients are present in sufficient amounts, they work synergistically to support our well-being.
Enhancing Nutrient Absorption and Health Benefits
Here are some evidence-based food combinations that can significantly improve nutrient absorption and overall health:
1. Colorful Veggies with Healthy Fats
Many fruits and vegetables contain carotenoids, natural pigments that give foods like tomatoes, carrots, and spinach their vibrant colors. Carotenoids act as antioxidants in the body, contributing to the health benefits of fruits and vegetables. Vitamins K and E, and carotenoids are beneficial for cardiovascular health and are better absorbed when they’re paired with a healthy fat source. You’ll find these nutrients in green leafy and dark green vegetables, orange, red, and yellow fruits and vegetables. Vitamin E is also present in avocados, nuts, and seeds.
To maximize carotenoid absorption, pair these colorful veggies with a source of healthy fats, such as olive oil or avocado. For example, lycopene, an antioxidant found in tomatoes, is more readily available to the body when paired with a little fat, such as the healthy unsaturated kind found in an avocado. This principle applies to most vegetables. Add a few orange slices to that salad and the body will get more out of the spinach.
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“Making a salad with various leafy greens and vegetables, topped with nuts, seeds, avocados, and an olive oil-based dressing, is the perfect side dish to add to your lunch to keep your heart healthy,” says Dr. Makowski.
2. Vitamin D, Calcium, and Magnesium
Vitamin D helps the body absorb dietary calcium, which keeps our bones healthy and strong. Examples of foods containing vitamin D are salmon, tuna, and egg yolks. Also, most dairy products and some non-dairy beverages are fortified with vitamin D. Some foods that are naturally high in calcium are dairy, collard greens, kale, broccoli, bok choy, and canned salmon or sardines. Magnesium plays a key role in vitamin D metabolism and regulating blood levels of vitamin D and is essential in maintaining the structure of the bone. Good food sources of magnesium include almonds, pumpkin seeds, chia and hemp seeds, black beans, as well as dark leafy greens. It may be surprising, but prunes are also important for density and strength of bones. “Adding a fatty fish, like salmon, to your salad can add healthy fats that can help absorb the nutrients and antioxidants in the vegetables,” says Dr. Makowski.
3. Yogurt and Berries
Yogurt is a great source of probiotics, beneficial bacteria that support gut health. To complement this probiotic, we need to add a prebiotic to “feed” the bacteria and keep the microbiome environment thriving. Berries are a perfect prebiotic to combine with yogurt since they include fiber and antioxidants (polyphenols).
4. Iron-Rich Foods and Vitamin C
Iron is an essential nutrient for maintaining proper brain function and mental health. Some foods that contain iron include shellfish, lean red meat, lentils, pumpkin seeds, and soy products. People are iron deficient, therefore, it’s important to consume iron-rich foods combined with foods containing vitamin C to maintain brain health,” says Dr. When you consume Vitamin C along with a source of non-heme iron, your body will absorb the iron better. And it doesn’t take much: The amount of Vitamin C in one orange or one tomato can nearly triple iron absorption. So, tomatoes in your chili will help you absorb the iron in the beans. Strawberries will help you take up the iron in your cereal. The vitamin C in the orange alters the structure of the iron in spinach, making it more accessible. Mixing in a little meat, such as chicken, with the spinach does the same thing.
5. Green Tea/Matcha and Lemon Juice
Citrus juice gives a boost to green tea antioxidants. A study from Purdue University has shown that adding lemon juice to green tea enhances beneficial antioxidants’ availability. Green tea contains the bioactive epigallocatechin gallate (EGCG), praised for antioxidant benefits, including heart health and cancer prevention.
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6. Turmeric, Black Pepper, Olive Oil and Heat
Turmeric contains a powerful antioxidant, curcumin, which helps fight inflammation. But it is not easily absorbed in the body. Piperin, a phytonutrient in pepper, and the fat in olive oil both act to enhance curcumin absorption.
7. Carrots and Olive Oil
The fat in olive oil helps with the absorption of vitamin A in carrots. A bonus, the bioactives in carrots (lutein, beta-carotene, falcarinol, and more) remain active with cooking.
8. Avocados and Red Peppers
Avocados are another healthy fat, and red peppers are another vitamin A source, so the same principle holds with increased vitamin A absorption when they are combined. Vitamin A-rich vegetables are often orange, such as sweet potatoes and winter squash.
9. Spinach and Lemon Juice
Get more iron from your foods, especially if you are an expectant mother. Vitamin C boosts the iron we can get from food. The iron in plants such as spinach is blocked from absorption by naturally occurring compounds. Vitamin C helps change the situation so that more of the plant-based iron (non-heme) is absorbed. A generous squeeze of lemon juice or a serving of broccoli or other vitamin C-rich food will do the trick.
This is especially helpful for vegetarians because the body does not absorb plant-based iron as readily as it does the iron found in meats, known as heme iron. Adding vitamin C-rich foods to meals will help you absorb iron from any food on your plate. This also applies to iron-rich animal products like liver.
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10. Olive Oil and Tomato
While all tomatoes have a good amount of lycopene, cooking them increases bioavailability, and olive oil increases absorption. Lycopene is a powerful antioxidant with benefits to the skin, heart health and cancer prevention.
11. Beans and Brown Rice
The fiber-filled combination also creates a complete protein source, containing all nine amino acids we need to maintain muscle and move nutrients through our bodies. The protein and fiber in beans also slow the digestion of the carbohydrates in rice, keeping us fuller longer.
12. Cereal and Milk
This comforting breakfast staple wraps in vitamin D - which is added to most cereals - with calcium in milk (which, like many dairy products, is also likely fortified with vitamin D). "Vitamin D helps the intestines to absorb more calcium so it can enter the bloodstream," Oliveira explains.
13. Apples and Peanut Butter
Spreading this fan favorite on juicy apple slices is no guilty treat. The pair powers you up with a trifecta of nutrients: fiber, protein, and healthy fats. And any type of nut butter will do. "When you have those ingredients together in a meal or snack, you're more likely to feel satisfied longer than if you have the fruit alone," Oliveira says.
14. Turmeric and Black Pepper
This duo makes a case for spicing things up. Turmeric contains the potent anti-oxidant curcumin, but it's very poorly absorbed in the gut.
15. Salmon, Broccoli, and Wild Rice
Okay, this is a trio, not a duo. But Oliveira considers the combination particularly compelling, since the salmon and broccoli's calcium and wild rice's vitamin K are especially beneficial for bone health.
16. Oatmeal and Walnuts
Simply adding more fiber to your diet can lead to weight loss. That’s because your body can’t break down fiber, so it slows down digestion and takes up space in your stomach. With 4 grams of fiber per cup, oatmeal can be a good source. Walnuts can add about another 2 grams, plus satisfying protein and crunch.
17. Eggs, Black Beans, and Peppers
Start your day with this protein-packed scramble. According to research in the Journal of the American College of Nutrition, people who had eggs for breakfast ate less for the rest of a day than those who had a bagel. Black beans and peppers make this morning meal even more filling, thanks to a double dose of fiber.
18. Bean and Vegetable Soup
Add a broth-based vegetable soup to your lunch or dinner. The liquid fills your stomach, leaving less room for higher-calorie foods. One study showed that people who started with soup ate 20% fewer calories during a meal. Stirring in beans, such as chickpeas or black beans, can give it more staying power because they’re high in protein and fiber.
19. Steak and Broccoli
Too tired to hit the gym? This meal can help you out. Beef is rich in protein and iron, which your body uses to build red blood cells. They take oxygen to your organs, so falling short in those can zap your energy. Broccoli is the perfect side, because its vitamin C helps your body take in iron. A half-cup of this veggie has 65% of all the vitamin C you need in a day.
20. Green Tea and Lemon
If you need a pick-me-up, brew some green tea. The low-calorie drink is packed with antioxidants called catechins, which may help you burn more calories and fat. One study suggested that drinking 4 cups of green tea every day may lead to decreases in weight and blood pressure. To make it even healthier, add a squeeze of lemon -- it helps your body absorb them.
21. Salmon and Sweet Potato
Fish is often called “brain food,” but it’s also good for your waist. Its omega-3 fats may help you lose body fat, and salmon is a top source. Plus, one 3-ounce serving packs in 17 grams of protein. Serve it with a baked sweet potato for a filling yet light meal. A 5-inch-long spud has 4 grams of fiber and just 112 calories.
22. Yogurt and Raspberries
This creamy treat may help turn up the fat burn. Research suggests that people who get more calcium and vitamin D as part of a weight loss plan shed more fat than those who don’t. So, look for a vitamin D-fortified yogurt, which serves up about 35% of all the calcium you need in a day. Top it with half a cup of raspberries for sweetness and 4 grams of fiber.
23. Mushrooms and Ground Beef
You can eat burgers and lose weight -- the key is to swap at least 50% of the meat for chopped or ground mushrooms. With only 16 calories a cup, they can lighten any dish made with ground beef without skimping on flavor. They may also help keep your blood sugar levels steady, which helps curb cravings.
24. Olive Oil and Cauliflower
At just 27 calories a cup, cauliflower is a diet-friendly food. It’s also low on the glycemic index (GI), a measure of how much a food raises your blood sugar. One study showed that low-GI vegetables led to more weight loss than starchier ones, such as peas and corn. Drizzle chopped cauliflower with olive oil and roast it -- this brings out the flavor, and olive oil’s fats can curb your appetite by making you feel full.
25. Pistachios and an Apple
Need a midday snack? This combo offers protein, healthy fats, and fiber to fend off hunger. With about 160 calories for 50 of them, pistachios are one of the lowest-calorie nuts. Plus, they’re usually packaged in their shells, which can slow you down and keep you from munching mindlessly. The apple adds sweetness and crunch to your treat, along with 4 grams of fiber.
26. Fish, Whole-Wheat Tortilla, and Salsa
One of the top reasons weight loss efforts fail is taste. Eating bland foods at every meal can lead to a junk food binge. So it’s important to have healthy, flavorful dishes in your lineup. Fish tacos are a perfect example: Make them with white fish for lean protein and a whole-wheat tortilla for fiber. Top them with some salsa for extra vitamins.
27. Dark Chocolate and Almonds
Swearing off sweets sounds like a good way to drop pounds, but it can backfire. Nixing them altogether can lead to overeating. With about 7 grams of sugar per ounce, dark chocolate is one dessert you can feel good about eating.
28. Rice and Beans
Beans and grains, both excellent sources of protein, are each “incomplete” in that neither contains all of the protein building blocks, or amino acids, needed by the body. Grains often lack the amino acid lysine, which is found in high levels in beans. And beans are typically short on methionine, found in ample supply in most grains. So put them together, and voila-a complete (and delicious) protein combination!
29. Lemon Juice and Vegetables
Lemon, as all forms of citrus, are rich sources of Vitamin C. Plant-derived iron is much more readily absorbed when taken with Vitamin C, including lemon juice. That splash of lemon on your veggies may be just the boost you need. Plant foods rich in iron include lentils, spinach, Swiss chard, and brown rice. Foods rich in Vitamin C are lemon juice, orange juice, and yellow peppers.
The Flawed Logic of Food Combining Diets
Despite the evidence supporting strategic food combinations, it's important to distinguish this concept from the principles of food-combining diets. These diets, which have ancient roots but gained popularity in recent years, operate on the belief that combining certain foods can lead to digestive issues, toxin buildup, and disease, while proper combinations can alleviate these problems.
Common rules of food combining include:
- Eating fruit only on an empty stomach, especially melons.
- Avoiding combining starches and proteins.
- Avoiding combining starches with acidic foods.
- Avoiding combining different types of protein.
- Consuming dairy products only on an empty stomach, especially milk.
These rules are largely based on the ideas that foods digest at different speeds and that different foods require different enzymes and pH levels for digestion. However, scientific evidence does not support these claims.
The human body evolved on a diet of whole foods, which almost always contain a combination of carbs, protein, and fat. The digestive system is well-equipped to handle mixed meals, releasing gastric acid and enzymes to break down proteins, fats, and carbs simultaneously.
Furthermore, the body has mechanisms to maintain the appropriate pH levels in different parts of the digestive tract. The stomach is highly acidic, while the small intestine neutralizes the acid with bicarbonate, ensuring optimal enzyme function.
The notion that food ferments or putrefies in the stomach due to improper combining is also unfounded. The stomach's acidic environment inhibits bacterial growth, and fermentation primarily occurs in the large intestine, where beneficial bacteria break down undigested carbs.
The Importance of "Thinking Food First"
Research and practice in nutrition often focus on individual food constituents or supplements. However, the concept of food synergy emphasizes the importance of considering the entire food matrix, the composite of naturally occurring food components. The interactions between constituents in foods can have a significant impact on their biological activity and health benefits.
For example, foods with high quantities of unsaturated fats, such as nuts, also contain high amounts of compounds with antioxidant properties, which protect against the instability of these fats. A person or animal eating a diet consisting solely of purified nutrients in their Dietary Reference Intake amounts, without benefit of the coordination inherent in food, may not thrive and probably would not have optimal health.
Supplements vs. Whole Foods
While supplements can be beneficial in cases of nutrient deficiency, the safe middle ground for consumption likely is food. Food provides a buffer during absorption, and constituents delivered by foods taken directly from their biological environment may have different effects from those formulated through technologic processing. Health benefits are likely to be determined by the total diet rather than individual supplements.
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