As a health practitioner, it’s my job to encourage people to eat foods that are packed full of the nutrients we need to keep us healthy and prevent chronic diseases. These nutrients include anti-oxidants, vitamins, minerals, fibre, healthy fats, calcium for strong bones and iron for energy. Yet, in an enlightening new discovery, scientists are now learning that there are specific combinations of food that, when eaten and digested together, can maximise health benefits. This is known as food synergy.
Go back a decade or so and you may remember a food fad which advocated eating particular foods in isolation for the greatest nutritional impact, such as carbohydrates in one meal, proteins in another. We have since learned that this was not a healthy way to go because researchers have discovered that foods and their components need to interact. In essence, this means that eating particular foods together can maximise their ability to be absorbed through the intestinal wall – getting a greater nutritional bang for your buck.
The science is still relatively young, but here are some duos that we know provide the greatest food synergy.
Beneficial food combos
Olive oil + Tomato = Anti-oxidant
Tomato contains an anti-oxidant called lycopene, which gives tomatoes their rich red colour. Lycopene is a fat-soluble form of vitamin A, so it is best absorbed when it’s coupled with a healthy fat such as olive oil. The Mediterraneans got it right with their tomato-based pasta sauces made with olive oil and tomato salad drizzled with an olive oil dressing.
Green leafy vegies + Lemon = Absorbable iron
Green leafy vegies, such as spinach, kale and bok choy, contain non-haem iron, which is a form of iron the human body can’t absorb well. However, when it’s coupled with the vitamin C found in lemon juice, non-haem iron is converted into a more absorbable form, similar to that found in red meat. This is particularly important for vegetarians, who can’t rely on red meat for adequate iron, and for women who have an iron deficiency.
Try recipes like this green minestrone with kale and lemon, or this spinach, goat’s cheese and persimmon salad with lemony dressing.
Sweet potato + Chicken = Satiety
The combination of lean protein from chicken with a complex carbohydrate, such as sweet potato, is the key to satiety, that feeling of satisfaction after a meal, because the protein slows down the release of sugars into the bloodstream. Fail to pair these two nutrients at your main meals and you’re likely to feel hungry a whole lot sooner, making weight management more difficult. Other great duos include eggs and wholegrain toast, or fish and quinoa.
Yoghurt + Banana = Probiotics and Prebiotics
The probiotics in yoghurt and the prebiotics in banana do wonders for the gut, creating a healthy balance of gut flora and assisting with normal digestive function. Yoghurt contains live bacterial cultures and these bacteria feed on the prebiotics found in bananas, as well as foods such as oats, legumes and asparagus. Other great sources of probiotics include fermented foods, such as pickled vegetables and miso.
Turmeric + Salmon = Anti-inflammatory
Recent studies have uncovered some of the incredible health benefits of curcumin, the active component found in turmeric. Curcumin is a powerful natural anti-inflammatory that may help with conditions such as arthritis and osteoarthritis, and it may have some anti-cancer properties that slow down tumour growth. Scientists believe the Omega-3 fatty acid, DHA, found in salmon, helps cells to utilise curcumin. So swap red meat for salmon in your curry or use turmeric in a spice rub for salmon fillets.
This turmeric risotto with salmon and corn salsa is a great example of this combo.
Wholegrains + Legumes = Amino Acids
Animal proteins, such as chicken and beef, contain a complete set of amino acids – a bit like a string of pearls. Plant proteins, however, are incomplete proteins, missing one or two amino acids. In order to make a complete protein the human body can utilise, plant proteins need to be combined with a food that contains their missing amino acids. Complete protein duos include nuts and seeds such as brown rice and black beans, peanut butter on wholegrain toast, or oats sprinkled with a seed mix.
Detrimental food combos
Although many food duos are great for our health, some food components interact in a negative way.
Milk + coffee
Caffeine, when drunk with milk, moderately increases the excretion of calcium, so less is absorbed into our bones. If you drink a milky coffee for a serve of calcium, be aware that some of that calcium never makes it to your bones.
Meat + cheese
If you’re relying on the meat for its precious absorbable haem iron, the calcium in the cheese inhibits the absorption of the iron.
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