by If you want to boost your mood, combine your daily apple with some leafy greens, and grapes mixed with onion can lower your blood pressure, according to diet experts. Rob Hobson, a registered nutritionist with a special interest in food science, revealed the food combinations that can improve your health as well as being healthy on their own.
Fish curry, which combines both turmeric and oily fish, can create a powerful anti-inflammatory – eating a banana with yogurt can improve your bone health and help gut bacteria. Olive oil helps the human body absorb the vitamin A found in tomatoes and red peppers, which is needed for healthy skin and eyes.
While black grapes, rich in polyphenol antioxidant catechin, help prevent cardiovascular diseases, cancer, and neurological disorders, and together with onion prevent blood clots and promote cardiovascular health. Other health-boosting food combinations include garlic and honey, which can help with upper respiratory tract infections, and almonds and berries, which can help prevent heart disease.
But a study of 2,000 adults found that 21 percent had little understanding of vitamins and minerals and their role within their bodies. Rob Hobson, speaking on behalf of supplement brand Healthspan, which commissioned the research, said: “We thrive on synergies and many of us create them in our lives without even realizing we’re doing them.
“Biologically speaking, the body needs synergies to function properly. Food synergy is defined as the way certain foods and the nutrients they contain work together to offer stronger health benefits than the individual foods alone.
“Therefore, sometimes simply combining two items can supercharge the impact it has on your health. Although the foods may have their own individual health benefits, this can be even greater when they are mixed together as they can help the other do his work better.
“Our diet is extremely important to our health and paying more attention to what we eat, and how we put foods together, can be very beneficial. then remove them to target specific conditions such as reducing inflammation, managing or treating diabetes and heart disease. symptoms of menopause.”
10 MEAL SETTINGS TO IMPROVE YOUR HEALTH WITH FOOD SYNERGY, ACCORDING TO ROB HOBSON
1. Salmon, prawn and almond curry
It helps to: Reduce inflammation in the body which is the root of all chronic diseases
Food synergy: Oily fish (salmon, trout, herring, sardines, mackerel) – omega 3 + turmeric (curcumin)
This fish curry is loaded with omega 3 fatty acids found in salmon and curcumin which is the active compound found in turmeric. Together, this food synergy can increase the anti-inflammatory effects of the individual nutrients. Reducing inflammation in the body can help reduce the risk of many chronic diseases including heart disease.
2. Overnight oats topped with almonds and berries
Helps with: Heart disease
Food synergy: Almonds (flavonoids) with foods rich in vitamin C (berries)
Almond skin contains flavonoids that act as powerful antioxidants in the body. In combination with vitamin C found in foods such as berries, this combination has been shown to help reduce the oxidation of LDL cholesterol. Oxidation of LDL cholesterol is now considered to be a major factor in the development of heart disease.
3. Tomato, avocado and basil salad dressed with olive oil
Helps with: Heart health, prostate health
Food synergy: Foods high in lycopene (tomatoes) + olive oil
Lycopene is an antioxidant that has been linked to reducing the risk of heart disease. This plant compound has also been linked to improved prostate health. Tomatoes are the richest source of lycopene which is aided in absorption when combined with a fat such as olive oil. Olive oil has many health benefits to support good heart health including reducing inflammation and increasing HDL cholesterol.
4. Breakfast smoothie made with probiotic yogurt and banana
It helps with: Healthy microbiota, bone health
Food synergy: probiotic yogurt + banana (prebiotics)
Probiotic yogurt delivers beneficial bacteria such as Lactobacillus to the gut. Maintaining a balance between food and bad bacteria is essential for a healthy microbiota. This is important because the gut is where food is broken down and nutrients are absorbed and delivered throughout the body. Gut health is also closely related to immunity. Bananas also add prebiotics (inulin) to the mix. These indigestible fibers are fermented by bacteria in the gut – basically, they’re helping to feed the bacteria in your gut as it thrives.
5. Blue cheese and grape salad (include red onions)
Helps with: Heart health, blood pressure (circulation)
Food synergy: Black grapes (catechin) + onions
Black grapes are rich in the polyphenol antioxidant catechin, which helps prevent cardiovascular disease, cancer, and neurological disorders and in weight management. Together, onion and grapes prevent blood clots and promote cardiovascular health. Studies have shown that this combination helps improve cardiovascular protection by improving circulation.
6. Apple, walnut and spinach salad
It helps with: Cognitive function and mood
Food synergy: Apples (flavonoids) + green leafy vegetables (spinach, kale, rocket) – dietary nitrate
Apples and green leafy vegetables – Apples are rich in flavonoids, and green leafy vegetables are rich in dietary nitrate. Studies show that a combination of flavonoids and nitrates can increase the production of nitric oxide. The increase in nitric oxide after consuming flavonoids and dietary nitrate may improve cognitive function and mood. Beetroot is also high in dietary nitrates.
7. Paprika and turmeric chicken (includes black pepper spice rub)
Contributes to: Overall health
Food synergy: black pepper (pepperine) + turmeric (curcumin)
The active ingredient in turmeric is called curcumin and has been extensively researched for its anti-inflammatory properties. Curcumin is difficult to absorb in the body but in combination with black pepper its absorption is increased. The active ingredient in pepper responsible for this absorbent effect is called piperine.
8. Black bean chili (including red peppers)
It helps with: Iron deficiency anemia
Food synergy: black beans (iron) + red peppers (vitamin C)
Iron deficiency is the most common nutritional deficiency worldwide. Non-haem iron from plant foods is less easily absorbed in the body. It is widely understood that non-haem iron is more easily absorbed in the presence of vitamin C. Plant sources of iron include beans, pulses, lentils, dark green leafy vegetables, nuts and dried fruits. Red peppers are the richest dietary source of vitamin C but others include berries, broccoli, citrus fruits and potatoes.
9. Ginger and turmeric salad dressing (including honey and garlic)
Helps with: Upper respiratory tract infections
Food synergy: Garlic (phenols) + honey
Garlic and honey are often cited as unique antibacterials. However, research has shown that together they have a greater ability to reduce the growth of pathogenic bacteria which is due to the synergistic action of phenols and fatty acids found in the foods. It has also been said that these two foods together can be a useful alternative treatment for upper respiratory tract infections or can be used in combination with pharmacologically prescribed antibiotics.
10. Tomato, avocado and chickpea salad dressed with olive oil
Helps with: Heart health, prostate health
Food synergy: Foods high in lycopene (tomatoes) + olive oil.
Lycopene is an antioxidant that has been linked to reducing the risk of heart disease. This plant compound has also been linked to improved prostate health. Tomatoes are the richest source of lycopene which is aided in absorption when combined with a fat such as olive oil. Olive oil itself has many health benefits to support good heart health including reducing inflammation and increasing HDL cholesterol.
