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Food goes beyond just keeping us full; it's a rich source of nutrients that can work together to promote our health.
An often-overlooked aspect of nutrition is how the right food combinations can significantly boost health benefits.
In this post, we will dive into these impactful combinations and their significance for our health.
The Science Behind Food Pairings
Food pairings can improve how well our bodies absorb and utilise nutrients.
Some nutrients influence the absorption of others, creating a synergistic effect.
For example, pairing foods high in vitamin C, like bell peppers, with iron sources, such as lentils, can enhance iron absorption by up to 67%, aiding in the prevention of deficiencies.
Strategic food pairings can also support digestive health, boost metabolism, and enhance the bioavailability of essential vitamins and minerals.
The Mediterranean diet exemplifies how specific combinations lead to a balanced diet and long-term health benefits.
Nutritional Powerhouses: Winning Combinations
Here are some notable food pairings that pack a nutritional punch:
Sardines and Cheese: A Calcium and Iron Delight
Sardines are not just tasty; they are also rich in iron, which is vital for energy production. When paired with cheese, the vitamin D in sardines boosts calcium absorption from the cheese.
This combination strengthens bones and provides a hearty boost of protein, omega-3 fatty acids, and healthy fats.
For instance, a serving of sardines can provide approximately 25% of an adult’s daily iron needs.
Whole Grain Bread with Tomato and Onion Salad
Whole grain bread pairs beautifully with a fresh tomato and onion salad,enhancing the overall nutrition value.
The insoluble fibers in whole grain bread help with nutrient absorption while the flavonoids in onions, especially quercetin, complement the healthy fats from olive oil dressing, enhancing lycopene absorption from tomatoes.
Lycopene has been linked to a 30% reduction in the risk of certain cancers, showcasing the power of this combination.
Brown Rice and Mackerel: Strong Bones Combination
Brown rice is an excellent source of phosphorus, crucial for energy metabolism and bone health.
When it’s coupled with mackerel, which is high in vitamin D, this combination enhances phosphorus absorption, supporting strong bones.
Notably, omega-3 fatty acids in mackerel can reduce heart disease risk by about 30%, making this pairing a smart choice.
Other food pairings that enhance each others health benefits include:
To reduce the risk of heart attack
Pair onions (quercetin) with broad beans (catechins)
Quercetin is a potent phytochemical with anti-oxidative and anti-inflammatory effects, which helps to dilate blood vessels.
However, its absorption is generally poor and seems to vary widely among different people.
The quercetin in onions, in particular, seems to be better absorbed when eaten as part of a meal and when some oil is included at the same time.
Once absorbed, it seems that other plant compounds called catechins, present in broad beans, green tea, black grapes and grape juice, join forces with quercetin to help stop blood platelets from clumping together.
This could play a role in reducing the risk of heart attacks.
Ways to pair
Get quercetin from onions, apples, green peppers, tomatoes and asparagus.
Get catechins from broad beans, black grapes, apricots and strawberries.
To protect against heart disease and macular degeneration
Pair avocado (monounsaturated fats) with lettuce and spinach (aplpha-carotene and luetin)
It’s not just beta-carotene in carrots (see far right) that benefits from pairing with a little fat.
Adding an avocado, which is a good source of monounsaturated (and polyunsaturated) fats, to a salad of lettuce and spinach has been shown to help people increase their absorption of the antioxidant alpha-carotene by 8.3 times.
As well as, lutein, a yellow pigment in spinach, by just over four times, compared with those who chomped through the salad leaves minus the avocado.
These antioxidant pigments appear to play a role in helping to protect our heart health, and our eyes from damaging sun rays.
Ways to pair
Get monounsaturated fats from avocados, olive and rapeseed oil, nuts and seeds.
Get lutein from lettuce, spinach, kale, red capsicum, dark cabbage and sweetcorn.
To promote healthy nerves and blood vessels
Pair eggs (vitamin B12) with orange juice (folate)
Although vitamin B12 is only naturally found in significant amounts in animal-derived foods such as meat, fish and eggs, and folate is only present in cereals and other plant foods, each is crucial to the other in our bodies.
Folate needs B12 for its absorption, storage and metabolism, but they also act together on processes involved in cell division and replication.
They’re vital, too, for metabolising homocysteine, which, like ‘bad’ LDL cholesterol, can damage blood vessel walls and lead to both heart attacks and strokes when levels are too high.
Ways to pair
Get B12 from eggs, lean red meat, fish, milk, chicken and game.
Get folate from orange juice (150ml glass), oranges, fortified breakfast cereals, beetroot, black-eyed beans, and dark green leafy vegetables.
If you follow a vegetarian or vegan diet, you’ll need a daily 10mcg vitamin B12 supplement.
To help promote healthier arteries
Pair soy beans and almonds (flavanoids vitamin E and plant oestrogens) with satsumas/mandarins (vitamin C)
Studies show that the flavonoids in almond skins work together with vitamin E (also in almonds) plus the vitamin C in fruits such as satsumas.
This is because the combination helps prevent LDL cholesterol oxidising. Oxidised LDL isn’t good news because it can build up on artery walls, leading to blockages and, ultimately, stroke and heart attacks.
Laboratory studies have also revealed vitamin C and plant oestrogens in soya beans and wholegrains work together to stop LDL cholesterol oxidising, making a winner of a combo of bean casserole and broccoli with wholemeal bread on the side.
Ways to pair
Get flavonoids from almond skins.
Get vitamin E from sunflower seeds, sunflower oil and wheatgerm.
Get vitamin C from citrus fruits, including satsumas and grapefruit, peppers (all colours), dark green leafy vegetables, berries and kiwifruit.
To reduce tiredness and boost concentration
Pair peas (non-haem iron) with yellow and green capsicum (vitamin C)
Iron is essential for healthy blood and cognitive and immune function, among a host of other roles.
The main contributor of iron in our diets is the non-haem variety (non-animal-derived) found in vegetables, cereals, nuts and seeds.
Although we can absorb 15–25 per cent of haem iron (found in animal sources such as meat and fish), only 2–25 per cent of non-haem iron is absorbed – and this is dependent on what else we eat and drink alongside it.
Tea and calcium-containing foods can, for example, block absorption.
However, vitamin C can increase absorption by up to four times and may even reverse the blocking effects of tea and calcium.
Ways to pair
Get non-haem iron from peas, baked beans, lentils, wholemeal bread, fortified breakfast cereals, cashew nuts, dried apricots and peanut butter.
Get vitamin C from peppers (all colours), dark green leafy vegetables, sweet potatoes, green beans, berries and orange juice.
Potentially to improve learning and memory
Pair kale and sunflower seeds (lutein and vitamin E) with mackerel (DHA)
Lutein, A yellow pigment found in certain vegetables and fruits, is important for the development of areas of the brain involved in memory, sensory skills and learning.
Vitamin E is important for nerve development and functioning, while DHA maintains cell membranes in the brain.
Scientists have discovered that all three are found together in regions of the brain linked to learning and memory, and that, when combined, some 80 per cent more nerve connections were made compared with DHA alone.
Researchers say that, combined, these could increase brain speed and learning in children and therefore be particularly useful for pregnant and breastfeeding women and growing children.
Ways to pair
Get lutein from kale, spinach, red peppers, romaine lettuce and egg yolks.
Get vitamin E from sunflower seeds, wheatgerm, almonds, sunflower oil and dark green leafy vegetables.
Get DHA from oily fish such as mackerel, salmon, herring and trout.
To increase UV protection for skin
Pair carrots (beta-carotene) with olive oil (monounsaturated fats)
We know that beta-carotene, the orange antioxidant pigment found in carrots, is ‘unlocked’ and made available to our bodies when mixed with some plant oils.
How much you need on your salads and greens to optimise usage has, however, remained vague.
A small study in The American Journal of Clinical Nutrition has now revealed that starting at around 1tsp oil, then increasing amounts steadily, boosted the levels of beta-carotene absorbed, and was optimal at around 2tbsp. (If you’re on a diet plan, do take into account that this amount of oil is around 288kcal.)
The bottom line, however, is that you can feel reassured that a bit of full-fat salad dressing isn’t necessarily a bad thing!
Ways to pair
Get beta-carotene from carrots, dark green vegetables like spinach and kale, sweet potatoes, apricots and mangoes.
Get monounsaturated fats from olive and rapeseed oil, avocado, nuts and seeds
5 food pairs that fight
Not all food combinations are beneficial. Some can hinder the absorption of nutrients, and it's wise to keep these in mind for a well-rounded diet.
1. Tea and toast
The polyphenols in tea and calcium in the milk that you add to your cuppa work together to sabotage absorption of iron in wholemeal bread (the same goes for coffee and wholegrain cereals such as bran flakes).
Why not have your tea first thing instead, then enjoy a refreshing cup of herbal tea or rooibos with breakfast?
2. Wine and greens
The B vitamin folate found in dark green leafy vegetables (as well as pulses like black-eyed beans) risks being poorly absorbed if too much alcohol is drunk, because the latter directly interferes with the absorption of this vital vitamin.
3. Oysters and nuts
Oysters are among the richest dietary sources of the trace mineral zinc and they’re also rich in copper (needed to produce melanin, the pigment in our skin that helps protect against UV radiation).
Just six oysters provide us with five times more than our daily 7mg zinc needs and four times our 1.2mg copper requirements.
The problem is, zinc bullies the copper found in nuts, seafood and offal, as it’s competing for the same absorption sites in the small intestine.
While you may rarely eat oysters, this can be a problem if you’re having extra zinc in lozenges to fight a cold or if you take a zinc supplement in an attempt to boost immunity. Either could risk lowering copper levels in the body.
4. Spinach and cheese
Spinach does contain the bone building mineral calcium, with an 80g portion of cooked baby spinach giving us 133mg or 17% of our daily 700mg target.
But it also contains oxalates, which bind with calcium, making it poorly absorbed by our bodies and therefore not a reliable and usable source.
Avoid pairing calcium-rich foods such as goat’s cheese with spinach in a salad, for example – and top up calcium from dairy foods or fortified dairy alternatives separately from the spinach-containing meal.
5. Broccoli and seafood
Glucosinolates are plant compounds in broccoli, brussels sprouts, cabbage and cauliflower that can prevent our bodies taking up iodine in seafood such as cod.
A 150g serving of cod gives us 245mcg iodine (important for thyroid hormones), so it’s probably worth serving with other veg, at least some of the time.
A Mindful Approach to Food Pairings
Recognising the power of food pairings can encourage a more thoughtful approach to meals. Rather than focusing on individual nutrients, being aware of how foods work together can inspire healthier eating habits.
Practical Tips for Healthier Eating
Experiment in the Kitchen: Be adventurous with food combinations. Mixing ingredients that complement each other can heighten nutrient absorption and flavor.
Plan Balanced Meals: Create meals that feature a mix of macronutrients and a variety of colors to ensure a broad spectrum of nutrients.
Stay Hydrated: Water plays a crucial role in nutrient absorption. Drink plenty throughout the day to support digestion and transport of nutrients effectively.
Mind Your Timing: Consider when you eat certain foods, particularly those with conflicting nutrients. For instance, enjoy iron-rich foods separately from caffeine to boost absorption.
Embrace the Power of Food Pairings
The world of nutrition is a fascinating blend of interactions between foods.
Understanding how different combinations affect our health can be transformative for anyone looking to improve their diet.
By embracing these winning combinations, you can not only enhance the nutritional value of your meals but also support your overall well-being.
Make the most of your food choices by combining them wisely.
With a dash of creativity in the kitchen, every meal can become a delicious and nourishing experience tailored to your body’s needs.
Unlock the potential of your food; it's not just about what you eat, but how you bring different foods together.
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