The soup and salad. Spaghetti and meatballs. Potatoes and mushrooms. There are many classic combinations of foods that never go out of fashion. But some food combinations can do more than just satisfy your appetite – they enhance health. This is a concept called “food synergy”. The idea is that some foods can interact in such a way to provide even more value.
Has long been known that certain foods, called Superfoods, are health and energy, youth and strength. It turns out that certain combinations are more effective Superfoods for a healthy diet.
Black beans + red bell pepper
Black beans are a good source of iron. In fact, the iron in plant foods, known as non-heme iron is not as readily absorbed as from meat. “The absorption of iron from plant products is 2% to 20%, compared with 15% -35% which is absorbed heme iron from animal products.” Eating black beans with foods rich in vitamin C such as red bell pepper allows to increase the absorption of non-heme iron up to six times. The dish: Black beans with roasted red peppers.
Whole grains + onion + garlic
Iron and zinc, which are in whole grains, have low bioavailability, meaning they are metabolized (excreted) faster than the time to get into the blood. Whole grains contain natural substances which can bind with minerals, creating insoluble compounds, thereby interfere with their absorption. Studies show that sulfur-rich foods such as garlic and onions, increase the bioavailability of micronutrients from whole grain several times. Kind used garlic and onions – raw or cooked, doesn’t matter. Nutritionists recommend to add onion or garlic right into the bread before baking, or try to add extra onions on your sandwich.
Tomatoes + olive oil
It is well known that olive oil is very good for the cardiovascular system, it promotes “good” cholesterol and reduce “bad” cholesterol that can clog arteries. Tomatoes contain a powerful antioxidant lycopene, which protects vessels from atherosclerosis, the cause of which is the deposition of cholesterol in blood vessels. Combined, these two Superfoods work synergistically with each other. At the Institute of biology and medicine held a study in which people consumed tomato products with olive or sunflower oil.
The researchers found that olive oil increases the antioxidant activity of lycopene in tomatoes, at the same time sunflower oil has no significant effect.
Salmon + greens
To maximally absorb calcium, you need to consume sufficient amounts of vitamin D. Vitamin D helps to absorb calcium from the gastrointestinal tract into the blood and maintains normal levels of calcium in the blood. National institutes of health recommends that adult women get 600 IU of vitamin D per day.
Vitamin D is produced in the body when sun rays fall on the skin, but you can also get it by eating certain foods, such as salmon. Perfect combination of salmon grilled with herbs.
Broccoli + tomatoes
It is established that these two Superfoods have a strong anticancer effect. In the 2007 study, within five months of rats kept on different diets: broccoli, tomatoes, or a combination of both. The researchers then tested how effective different combinations of diet was in slowing the growth of implanted prostate tumors. They found that diets containing 10% tomato and 10% broccoli caused a 52% decrease in tumor weight, while the diet of only tomatoes shrunk the tumor by 34%, with only broccoli at 42%.
Green tea + black pepper
Forget about green tea with added honey. Studies show that it is more useful to combine it with black pepper. Green tea has a special antioxidant called EGCG (epigallocatechin gallate) which is believed to improve memory, protect against Alzheimer’s and cancer. Chemical substance contained in black pepper and some other products, known as piperine, EGCG makes it even more effective.
In one study, mice were administered EGCG alone or the combination of EGCG and piperine. It was found that piperine increases the absorption of EGCG, protecting it from destruction before it enters the bloodstream.
Don’t want your tea had a spicy taste? You can use green tea and pepper, as a marinade for meat or seafood. Brewed tea, garlic, ginger and black pepper is a great marinade.
Turmeric + black pepper
Alkaloid Piperine in black pepper not only works with green tea. You may have heard about the spice turmeric. It is called “healing spice”, due to the content of the powerful antioxidant curcumin, which has anti-inflammatory, antiseptic and antibacterial properties. The fact that curcumin metabolizes (is destroyed and excreted from the body) quickly, before fully absorbed. The combination of turmeric and black pepper, enhances the bioavailability of curcumin by 1,000 times.
Brussels sprouts + olive oil
These mini-cabbage contains several important health nutrients, including vitamin C. It regulates blood clotting in our body and is also necessary for bone health. Vitamin K is a fat – soluble vitamin, it is best absorbed in the dishes that contain fats. Here is the perfect olive oil. It contained polyunsaturated fats, prevent deposition of cholesterol, thereby reducing the risk of heart disease. Cooking Brussels sprouts, braised in olive oil helps to increase the absorption of vitamin K and keep your heart healthy.
Kale + almonds
Kale – Kale or Brocoli, green or purple Lacy leaves of Kale do not form a head. Kale is not only rich in vitamin K, but also super-good source of vitamin E, an antioxidant which boosts our immune system and protects against cancer and heart disease, it is also needed for healthy skin. Like vitamin K, vitamin E is fat soluble, so you’ll need a nutritious source of fat for best absorption. Almonds can be a good partner Calais, especially for vegetarians, since nuts are rich in monounsaturated fats and proteins. The products are perfectly combined in salads.
Dark chocolate + apples
Peel apples, especially red, contain the flavonoid antioxidant quercetin, which has anti-inflammatory effect. Cocoa in dark chocolate is rich in catechins, antioxidants that help prevent hardening of the arteries. The combination of this pair is not only delicious when they are partnered, they destroy the blood clots and prevent blood clots.
Just remember, the chocolate you need to choose dark and red Apple.
Garlic + salmon
Together these two products work to reduce the risk of cardiovascular diseases. The study of the American journal of Nutrition, men with high cholesterol showed that eating garlic combined with fish oil, reduces the levels of total cholesterol and LDL (bad cholesterol) by 12.2% and 9.5%, respectively. Great news, as the garlic salmon is also delicious.