Did you know the health benefits of certain foods can be enhanced when they are paired with their complementary partner? This is what is known as food synergy. You will get the most goodness from certain foods when paired.
7 Food Synergy Pairings to Try
Tomatoes cooked in extra virgin olive oil
When tomatoes are cooked in olive oil, it significantly increases the amount of lycopene your body can absorb. Lycopene is the red, fat-soluble, powerful cancer-fighting antioxidant in tomatoes, and both the heat from cooking and the oil itself increase its bioavailability.
Turmeric with black pepper, cooked in a fat such as oil
Curcumin is the active ingredient in turmeric which gives turmeric its anti-inflammatory and antioxidant properties. When turmeric is paired with black pepper and cooked in fat such as olive oil or coconut oil, it is more easily absorbed by the body, and the piperine (natural compound in black pepper) enhances the bioavailability of curcumin.
Spinach with lemon: food synergy for iron absorption
Non-haem iron is the iron found in plant sources such as spinach and kale, but it is poorly absorbed. For the body to absorb the iron from these plants, it needs vitamin C to convert the iron to the active form. Pairing spinach or kale with lemon juice, red capsicum, broccoli, chilli or other vitamin C sources such as kiwi fruit on the side of your plate will support the conversion of non-haem iron to a form of iron the body can use.
Carrots or kale with healthy fats
Carrots (vitamin A) with olive oil or nuts and seeds, or kale (vitamin K) with avocado or olive oil. Foods that contain fat-soluble vitamins (vitamins A, D, E and K) are much better absorbed when combined with fat such as nuts, seeds, olive oil or avocado.
Dark chocolate (cocoa) with berries
Combining dark chocolate with berries such as raspberries, blackberries or blueberries enhances the antioxidant (anthocyanin) activity in the berries, and has been found to improve cardiovascular function and have positive effects on the gut microbiome.
Legumes with rice: food synergy for complete protein
Combining legumes such as red beans or black beans with rice creates a plant-based complete protein source, as it provides all 9 essential amino acids (the amino acids that our bodies cannot make on their own and need to obtain from food).
Fatty fish or eggs with dark leafy greens, nuts or seeds
Combining vitamin D-rich food sources such as fatty fish (wild-caught salmon, rainbow trout, mackerel) or eggs with the yolk, with magnesium-rich food sources such as dark leafy greens, nuts and seeds, enhances vitamin D absorption, which is beneficial for bone health, mood and immunity.
Making Food Synergy Part of Everyday Eating
You don’t need to overhaul your diet to benefit from food synergy. Small changes, like adding a squeeze of lemon to your greens or cooking your tomatoes in olive oil, can help you get more from the foods you already enjoy.
If you would like personalised support with your diet, our nutrition services in Brookvale can help you build a realistic plan that suits your health goals. Book an appointment with Emma Shannon or book online.