Food Synergy: Superstar Food Pairings
When you think of perfect food pairings, what are some of the first things that come to mind? If you drifted off into the land of peanut butter + jelly, chips + salsa, bread + butter, and chocolate + nuts, I hear you! The flavors and textures these foods provide individually just isn’t the same as when combined. Although the aforementioned pairings are more focused on taste, the same concept applies to nutrient density.
Classic food pairings have been used around the globe for distinct nutritional purposes. Referred to as “food synergy”, certain foods that are nutritionally dense on their own are intentionally combined to maximize the nutrients they provide.
If you’re eating a healthy diet already, great! Food pairings are an important next step to ensure that you are getting the most bang for your buck when it comes to eating these specific foods.
Here are the top food pairings:
Turmeric + black pepper - turmeric is classified as one of the top superfoods for fighting inflammation. Did you know that its active components, aka curcuminoids, are very poorly absorbed on their own? Good news: by adding just a sprinkle of black pepper, you increase the absorbability of turmeric’s curcuminoids by up to 2000%!
Tomatoes + olive oil - a staple of the Mediterranean Diet, tomatoes are packed with nutrients from lycopene and vitamin C to potassium, vitamin K and folate. Lycopene is a supercharged antioxidant that protects the heart while fighting cancer and fine lines and wrinkles - BUT, carotenoids are poorly absorbed on their own. When consumed in combination with a healthy fat (i.e. extra-virgin olive oil), these antioxidants are significantly more “bioavailable”, aka absorbable by the body.
Iron + vitamin C - iron is an essential mineral that assists in oxygen delivery to the brain and body. Helpful for energy production, brain power, immunity and body temperature regulation, certain types of iron are poorly absorbed through food sources. By combining foods rich in iron (i.e. steak, spinach, lentils) with those rich in vitamin C (think lemon, orange, broccoli, bell peppers, brussels sprouts), you increase non-heme iron absorption by up to 6 times!
Green tea + lemon - whether you sip on simply-steeped green tea throughout the day or are a matcha smoothie lover like me, adding just a squeeze of lemon can increase green tea’s antioxidant capacity by up to 10 times! Why? Due to the interaction between the vitamin C (from lemon) and catechins (provided by green tea).
Greens + healthy fat - avoid fat-free salad dressings! Greens and other veggies contain fat-soluble vitamins such as vitamins A, D, E and K, and antioxidants such as beta carotene and lutein that require fat for absorption. I recommend using an olive oil or tahini -based dressing or adding avocado, nuts or seeds to your next salad to maximize on these brain-boosting, eye health promoting, bone-strengthening and wrinkle-fighting nutrients.
Eating a whole food, primarily plant-based, diet is an important first step towards health and wellbeing. Plants (especially fruits and vegetables) are packed with vitamins, minerals and antioxidants that energize your body, promote heart health, slow the aging process, protect the brain, detoxify, support digestion and so much more. By incorporating these simple food pairings, you’ll take your nutrition to the next level and really maximize on the specific nutrients that each of these foods provides.
Want more personalized guidance? Click HERE to book a One-On-One Coaching Session with me.
This article contains affiliate links, which means that if purchases are made when clicked, I receive a small commission. Thank you!