6 Healthy Food Combos to Supercharge (and Synergize!)
Your Nutrition
By Kelly L. Phillips
Don't individualize -- synergize! These super-combos, all examples of food synergy, can help you fight cancer,
absorb iron, boost your cardiovascular system, and more.
Synergize Your Diet
Dynamic duos have always been a part of our history. Think Batman and Robin. Simon and Garfunkel. Thelma
and Louise. Sure, you can watch Batman before Robin dropped into the scene or listen to Paul Simon singing
solo, but it's the collaboration that makes each individual truly shine. Its synergy -- the sum of the two is much
greater than their individual contributions.
From Superheroes to Superfoods
Food science has taken this two-heads-are-better-than-one idea a step further. "Food synergy" is one of the
newest buzzwords in nutrition. It consists of a cast of known healthy foods and the sidekicks that, if eaten
together, create an even bigger nutritional bang. Some suggestions -- like combining a high-fat dressing with the
healthy greens and veggies in your salad -- might surprise you.
Ready to supercharge your diet? These six food combos will take your kitchen staples to the next level.
Sandwiches, Soy, and Super-Absorbable Iron
The Superfood: Peanut Butter
The Sidekick: Whole Wheat Bread
Synergize! The sandwich you loved as a kid should definitely not be dropped from your adult menu -- it's
packed with nutrition. The vitamin E-rich peanuts cram in about seven grams of healthy protein in two
tablespoons, the perfect amount to cover a slice of bread. The two already seem made for one another, so it
makes sense that they're nutritional complements. Wheat and peanuts both contain essential amino acids, used
by the body to make protein. The animo acids wheat lacks, peanuts contain -- and vice versa. So eating wheat
and peanuts together makes a so-called "whole food," allowing the body to create complex proteins. Another
perfect amino acid combo? The Mexican staple of tortillas and beans.
Make It Healthier: Look for peanut butter with no trans-fat, partially-hydrogenated oil, or added sugar and salt,
suggests Steven Pratt, MD, author of Superfoods HealthStyle (HarperCollins, 2006). And don't overlook other nut
butters that also make a delicious (and synergistic!) sandwich: try almond, cashew, and soy.
The Superfood: Soybeans
The Sidekick: Orange Juice
Synergize! Soybeans, alongside soy-based products like tofu or miso, are among the highest plant-based
sources of iron available. If you follow a vegetarian or vegan diet, plant-based iron sources are your main source
of iron, an essential part of your diet. But in order for your body to actually absorb the wealth of iron found in
sources like soy, you need acids to be present in your digestive system. Easy-to-find orange juice fills this role
well. "Choosing an acidic food is the best way to enhance non-heme [the iron found in plant sources]
absorption," said nutritionist Alice Lindeman, PhD, RD, of Indiana University. "Try juice, tomatoes, or wine, too."
But one beverage to never pair with iron-rich soybeans? Tea. "Anything labeled 'tea leaf' can inhibit iron
absorption due to the tannins found in tea -- the brown scum you see in your cup after you've finished drinking,"
said Lindeman.
Make It Healthier: Don't like soy or soy-based products? Try pumpkin seeds, kidney beans, or black-eyed peas
instead. And getting a little more iron into your diet is as easy as choosing the pan you cook in, says Lindeman.
"Try cooking spaghetti sauce in an iron skillet -- a little iron from the pan will leak into the sauce," she says. The
acidic Vitamin-C rich tomatoes combined with iron from the skillet makes supper perfectly synergized.
Synergized Salads and Cancer-Fighting Veggies
The Superfood: Spinach, Tomatoes, or Carrots
The Sidekick: Extra-Virgin Olive Oil or Canola Oil
Synergize! Each of these superfoods are great on their own, but without a little "good fat," like the
monounsaturated fatty acids found in extra-virgin olive oil, your body can't absorb the full nutrient cocktail they
offer. The solution? Create a salad -- and don't skimp on the dressing. During a 2004 study published in the
American Journal of Clinical Nutrition, volunteers ate a salad combining spinach, romaine lettuce, carrots, and
tomatoes topped with Italian dressing containing 0, 6, or 28 grams of canola oil. Blood tests revealed that the
highest-fat dressing offered the most absorption of beta-carotene, alpha-carotene, and lycopene, all
heart-protective, antioxidant-rich carotenoids.
Make It Healthier: Pratt suggests creating your own homemade dressing in order to get the fat component you
need without overloading on sodium. He combines extra-virgin olive oil, balsamic vinegar, ground pepper, Vegit
or another salt substitute, and any other herbs or spices for flavor. But don't go overboard, he notes. "Use the
dressing sparingly: Don't drench the greens."
The Superfood: Broccoli
The Sidekick: Tomatoes
Synergize! These two crisper drawer favorites are both perfectly nutritious on their own -- but they might be
even better eaten together. Nutrient-dense broccoli is a great source of vitamin C, vitamin K, and fiber, while
tomatoes pack in vitamin C and lycopene. Broccoli's glucosinolates and the antioxidant lycopene in tomatoes
make these foods both known cancer-fighters, too. A 2004 study published in the Journal of Nutrition furthered
these foods' cancer-fighting properties, showing that eating a broccoli-tomato combination significantly
suppresses prostate tumor growth.
Make It Healthier: Lead researcher John Erdman believes the food synergy he observed isn't limited to tomatoes
and broccoli. "This interactivity is likely taking place in any diet high in a variety of plant foods -- fruit, vegetables,
and whole grains," Erdman said. So follow his advice! Try multi-combos of foods, like tomatoes, broccoli, spinach,
and carrots in a salad drizzled with dressing -- you'll get the cancer-fighting benefits of tomatoes and broccoli,
plus extra carotenoid absorption from all the veggies with the help of the dressing.
Tea Time, Snack Time Combos
The Superfood: Green Tea
The Sidekick: Black Pepper
Synergize! Green tea alone has been hailed as a superfood for years, due to its rich array of health-boosting
properties and zero-calorie cost. A cup of tea goes well with just about anything -- but paired with black pepper?
They're an unlikely match, but here's the catch: Green tea is particularly rich in immunity-boosting flavonoids,
especially epigallocatechin-3-gallate (EGCG), a powerful cancer-fighter. And a 2004 study published in the
Journal of Nutrition suggests that eating black pepper at the same time as drinking green tea can increase the
amount of EGCG absorbed by your body. The researchers say the synergistic ingredient is the component
piperine, which increases the bioavailability (or availability to the body) of the EGCG.
Make It Healthier: So maybe mixing black pepper into your tea doesn't sound too tasty, but try adding a pinch
to a meal you're eating with tea, or say 'yes' to the waiter holding a pepper shaker over your salad. It could
significantly amp up your health benefits.
The Superfood: Apples
The Sidekick: Grapes
Synergize! Remember the catch-phrase "an apple a day keeps the doctor away"? Try adding a handful of
grapes to your crunchy treat, and you may just keep heart disease away. Studies show that these two fruits
eaten together make your blood platelets less sticky, making them much less likely to clump together and clog
your arteries. Apples contain the quercetin, while grapes contain catechin, both flavonoids, and mixing the two
causes a slight anticoagulant effect. This can really help your cardiovascular system, says New York City-based
clinical dietician and avid marathoner Jennifer Vimbor.
Make It Healthier: Try another delicious quercetin and catechin-rich food combination: raspberries and red
wine. Yum!
Originally published on FitnessMagazine.com, February 2006.
© Copyright 2006, Meredith Corporation. All Rights Reserved
Your Nutrition
By Kelly L. Phillips
Don't individualize -- synergize! These super-combos, all examples of food synergy, can help you fight cancer,
absorb iron, boost your cardiovascular system, and more.
Synergize Your Diet
Dynamic duos have always been a part of our history. Think Batman and Robin. Simon and Garfunkel. Thelma
and Louise. Sure, you can watch Batman before Robin dropped into the scene or listen to Paul Simon singing
solo, but it's the collaboration that makes each individual truly shine. Its synergy -- the sum of the two is much
greater than their individual contributions.
From Superheroes to Superfoods
Food science has taken this two-heads-are-better-than-one idea a step further. "Food synergy" is one of the
newest buzzwords in nutrition. It consists of a cast of known healthy foods and the sidekicks that, if eaten
together, create an even bigger nutritional bang. Some suggestions -- like combining a high-fat dressing with the
healthy greens and veggies in your salad -- might surprise you.
Ready to supercharge your diet? These six food combos will take your kitchen staples to the next level.
Sandwiches, Soy, and Super-Absorbable Iron
The Superfood: Peanut Butter
The Sidekick: Whole Wheat Bread
Synergize! The sandwich you loved as a kid should definitely not be dropped from your adult menu -- it's
packed with nutrition. The vitamin E-rich peanuts cram in about seven grams of healthy protein in two
tablespoons, the perfect amount to cover a slice of bread. The two already seem made for one another, so it
makes sense that they're nutritional complements. Wheat and peanuts both contain essential amino acids, used
by the body to make protein. The animo acids wheat lacks, peanuts contain -- and vice versa. So eating wheat
and peanuts together makes a so-called "whole food," allowing the body to create complex proteins. Another
perfect amino acid combo? The Mexican staple of tortillas and beans.
Make It Healthier: Look for peanut butter with no trans-fat, partially-hydrogenated oil, or added sugar and salt,
suggests Steven Pratt, MD, author of Superfoods HealthStyle (HarperCollins, 2006). And don't overlook other nut
butters that also make a delicious (and synergistic!) sandwich: try almond, cashew, and soy.
The Superfood: Soybeans
The Sidekick: Orange Juice
Synergize! Soybeans, alongside soy-based products like tofu or miso, are among the highest plant-based
sources of iron available. If you follow a vegetarian or vegan diet, plant-based iron sources are your main source
of iron, an essential part of your diet. But in order for your body to actually absorb the wealth of iron found in
sources like soy, you need acids to be present in your digestive system. Easy-to-find orange juice fills this role
well. "Choosing an acidic food is the best way to enhance non-heme [the iron found in plant sources]
absorption," said nutritionist Alice Lindeman, PhD, RD, of Indiana University. "Try juice, tomatoes, or wine, too."
But one beverage to never pair with iron-rich soybeans? Tea. "Anything labeled 'tea leaf' can inhibit iron
absorption due to the tannins found in tea -- the brown scum you see in your cup after you've finished drinking,"
said Lindeman.
Make It Healthier: Don't like soy or soy-based products? Try pumpkin seeds, kidney beans, or black-eyed peas
instead. And getting a little more iron into your diet is as easy as choosing the pan you cook in, says Lindeman.
"Try cooking spaghetti sauce in an iron skillet -- a little iron from the pan will leak into the sauce," she says. The
acidic Vitamin-C rich tomatoes combined with iron from the skillet makes supper perfectly synergized.
Synergized Salads and Cancer-Fighting Veggies
The Superfood: Spinach, Tomatoes, or Carrots
The Sidekick: Extra-Virgin Olive Oil or Canola Oil
Synergize! Each of these superfoods are great on their own, but without a little "good fat," like the
monounsaturated fatty acids found in extra-virgin olive oil, your body can't absorb the full nutrient cocktail they
offer. The solution? Create a salad -- and don't skimp on the dressing. During a 2004 study published in the
American Journal of Clinical Nutrition, volunteers ate a salad combining spinach, romaine lettuce, carrots, and
tomatoes topped with Italian dressing containing 0, 6, or 28 grams of canola oil. Blood tests revealed that the
highest-fat dressing offered the most absorption of beta-carotene, alpha-carotene, and lycopene, all
heart-protective, antioxidant-rich carotenoids.
Make It Healthier: Pratt suggests creating your own homemade dressing in order to get the fat component you
need without overloading on sodium. He combines extra-virgin olive oil, balsamic vinegar, ground pepper, Vegit
or another salt substitute, and any other herbs or spices for flavor. But don't go overboard, he notes. "Use the
dressing sparingly: Don't drench the greens."
The Superfood: Broccoli
The Sidekick: Tomatoes
Synergize! These two crisper drawer favorites are both perfectly nutritious on their own -- but they might be
even better eaten together. Nutrient-dense broccoli is a great source of vitamin C, vitamin K, and fiber, while
tomatoes pack in vitamin C and lycopene. Broccoli's glucosinolates and the antioxidant lycopene in tomatoes
make these foods both known cancer-fighters, too. A 2004 study published in the Journal of Nutrition furthered
these foods' cancer-fighting properties, showing that eating a broccoli-tomato combination significantly
suppresses prostate tumor growth.
Make It Healthier: Lead researcher John Erdman believes the food synergy he observed isn't limited to tomatoes
and broccoli. "This interactivity is likely taking place in any diet high in a variety of plant foods -- fruit, vegetables,
and whole grains," Erdman said. So follow his advice! Try multi-combos of foods, like tomatoes, broccoli, spinach,
and carrots in a salad drizzled with dressing -- you'll get the cancer-fighting benefits of tomatoes and broccoli,
plus extra carotenoid absorption from all the veggies with the help of the dressing.
Tea Time, Snack Time Combos
The Superfood: Green Tea
The Sidekick: Black Pepper
Synergize! Green tea alone has been hailed as a superfood for years, due to its rich array of health-boosting
properties and zero-calorie cost. A cup of tea goes well with just about anything -- but paired with black pepper?
They're an unlikely match, but here's the catch: Green tea is particularly rich in immunity-boosting flavonoids,
especially epigallocatechin-3-gallate (EGCG), a powerful cancer-fighter. And a 2004 study published in the
Journal of Nutrition suggests that eating black pepper at the same time as drinking green tea can increase the
amount of EGCG absorbed by your body. The researchers say the synergistic ingredient is the component
piperine, which increases the bioavailability (or availability to the body) of the EGCG.
Make It Healthier: So maybe mixing black pepper into your tea doesn't sound too tasty, but try adding a pinch
to a meal you're eating with tea, or say 'yes' to the waiter holding a pepper shaker over your salad. It could
significantly amp up your health benefits.
The Superfood: Apples
The Sidekick: Grapes
Synergize! Remember the catch-phrase "an apple a day keeps the doctor away"? Try adding a handful of
grapes to your crunchy treat, and you may just keep heart disease away. Studies show that these two fruits
eaten together make your blood platelets less sticky, making them much less likely to clump together and clog
your arteries. Apples contain the quercetin, while grapes contain catechin, both flavonoids, and mixing the two
causes a slight anticoagulant effect. This can really help your cardiovascular system, says New York City-based
clinical dietician and avid marathoner Jennifer Vimbor.
Make It Healthier: Try another delicious quercetin and catechin-rich food combination: raspberries and red
wine. Yum!
Originally published on FitnessMagazine.com, February 2006.
© Copyright 2006, Meredith Corporation. All Rights Reserved
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