Who came up with the idea that we are supposed to drink orange juice at breakfast? And why, if oatmeal is so good for us, do we eat that only in the morning as well? Nutritionists are starting to realize enjoying the two together is healthier than eating each of them alone.
Epidemiologist David R. Jacobs, Ph.D., of the University of Minnesota calls it food synergy, and he, along with many other nutritionists, believes it might explain why Italians drizzle cold-pressed olive oil over tomatoes and why the Japanese pair raw fish with soybeans.
As researchers work to unravel the complexities of the interactions of the foods we eat, try the most powerful food combinations currently known to science.
1. Tomatoes & Avocados
Tomatoes are rich in lycopene, a pigment-rich antioxidant known as a carotenoid, which reduces cancer risk and cardiovascular disease. Fats make carotenoids more bioavailable, a fact that makes a strong case for adding tomatoes to your guacamole.
“The lycopene in tomato products such as pasta sauce is better absorbed when some fat (e.g., avocado) is present than if the sauce were made fat free.” says registered dietitian Susan Bowerman of California Polytechnic State University.
2. Oatmeal & Orange Juice
A study from the Antioxidants Research Lab at the U.S. Department of Agriculture shows that drinking vitamin C-rich orange juice while eating a bowl of unprocessed oatmeal cleans your arteries and prevents heart attacks with two times as much efficacy than if you were to ingest either breakfast staple alone. The organic compounds in both foods, called phenols, stabilize your LDL cholesterol (low-density lipoprotein, or so-called “bad” cholesterol) when consumed together.
3. Broccoli & Tomatoes
In a recent Cancer Research study, John W. Erdman Jr., Ph.D., of the University of Illinois, proved that the combination shrunk prostate-cancer tumors in rats.
“We know that tomato powder lowers the growth of tumors,” says Erdman. “We know that broccoli does too. And we know they’re better together. But it’s going to take years to find out why.”
4. Blueberries & Grapes
“Studies have shown that the antioxidant effects of consuming a combination of fruits are more than additive but synergistic.” says Bowerman.
A study published in the Journal of Nutrition by Rui Hai Liu, Ph.D., from Cornell University’s department of food science, looked at the antioxidant capacity of various fruits individually (apples, oranges, blueberries, grapes) versus the same amount of a mixture of fruits, and found that the mix had a greater antioxidant response.
5. Apples & Chocolate
Apples, are known to be high in an anti-inflammatory flavonoid called quercetin, especially in their skins. (Note: It’s important to buy organic because pesticides concentrate in the skins of conventionally grown apples.) By itself, quercetin has been shown to reduce the risk of allergies, heart attack, Alzheimer’s, Parkinson’s, and prostate and lung cancers.
Chocolate, grapes, red wine, and tea, on the other hand, contain the flavonoid catechin, an antioxidant that reduces the risks for atherosclerosis and cancer. Together, according to a study done by Barry Halliwell, Ph.D., a leading food science professor at the National University of Singapore, catechins and quercetin loosen clumpy blood platelets, improving cardiovascular health and providing anticoagulant activity. Quercetin is also found in buckwheat, onions, and raspberries.
Susan Kraus, a clinical dietitian at Hackensack University Medical Center in New Jersey, recommends the following combinations: sangria with cut-up apples; green tea with buckwheat pancakes and raspberries; and kasha (roasted buckwheat, made in a pilaf) cooked with onions.
6. Lemon & Kale
“Vitamin C helps make plant-based iron more absorbable,” says nutritionist Stacy Kennedy of the Dana Farber Cancer Institute. It actually converts much of the plant-based iron into a form that’s similar to what’s found in fish and red meats. (Iron carries oxygen to red blood cells, staving off muscle fatigue.)
Kennedy suggests getting your vitamin C from citrus fruits, leafy green vegetables, strawberries, tomatoes, bell peppers, and broccoli, and getting plant-based iron from leeks, beet greens, kale, spinach, mustard greens, Swiss chard, and fortified cereals.
So whether you’re sautéing dark greens or making a salad, be sure to include a squeeze of citrus. You’ll increase your immunity and muscle strength with more punch than by eating these foods separately.
7. Soy & Salmon
According to Mark Messina, Ph.D., professor at Loma Linda University, an isoflavone in soy called genistein inhibits enzymes in the colon and prostate, raising the amount of vitamin D bioavailability in those tissues.
“The higher vitamin D levels may offer protection against cancer,” says Messina. “There is emerging research suggesting that vitamin D reduces cancer risk, and many people don’t get enough of the vitamin. You do make it in your skin, but most people don’t make enough.”
Fish such as salmon and tuna are high in vitamin D, so take a cue from the Asian diet and eat fish with a side of edamame.
8. Peanuts & Whole Wheat
According to Diane Birt, P.D., a professor at Iowa State University and a food synergy expert, the specific amino acids absent in wheat are actually present in peanuts. You need, and very rarely receive in one meal, the complete chain of amino acids (the best form of protein) to build and maintain muscle, especially as you get older.
So enjoy a peanut-butter sandwich right after a workout instead of drinking a terrible gym-rat shake.
9. Red Meat & Rosemary
Grilling over an open flame produces nasty carcinogens, but if you get a little more experimental with your spices, you can temper the cancer-causing effects of the charred flesh.
The herb rosemary, which mixes well with all kinds of grilled foods and contains the antioxidants rosmarinic acid and carnosic acid, was recently shown in a Kansas State University study to lower the amount of the cancer-causing heterocyclic amines (or HCAs) that appear in the charred meat when you grill at temperatures of 375°F to 400°F. It’s thought that the herb’s antioxidants literally soak up the meat’s dangerous free radicals.
10. Garlic & Fish
Minerals such as zinc, iron, copper, iodine, and selenium work as cofactors to make the best use of the natural anti-inflammatory and cholesterol-reducing fish oils EPA and DHA.
Cooking your fish with garlic lowers your total cholesterol better than eating those fillets or cloves alone. A study at University of Guelph, in Ontario, found that garlic keeps down the small increase in LDL cholesterol that might result from fish-oil supplements.
11. Eggs & Cantaloupe
According to Kennedy, a very basic food synergy is the concept of eating protein with foods that contain beneficial carbohydrates, which we need for energy. Protein, Kennedy reminds us, slows the absorption of glucose, or sugar, from carbohydrates.
Cut as many bad carbs (i.e., anything white, starchy, and sugary) as you want. But when you eat healthful carbs (whole grains, fruit, vegetables), don’t eat them on their own.
12. Almonds & Yogurt
We already know that good fats help increase lycopene absorption. But did you know that many essential vitamins are activated and absorbed best when eaten with fat?
Vitamins that are considered fat-soluble include A, D, and E. Carrots, broccoli, and peas are all loaded with vitamin A and should be paired with a healthy fat such as the kind found in olive oil. Vitamin D—rich products include fish, milk, yogurt, and orange juice.
So toss some almonds into your yogurt, eat full-fat dairy foods, and pair your morning OJ with a slice of bacon. To get the most vitamin E with fat-soluble foods, try baked sweet-potato slices or spinach salad topped with olive oil.
> Powerful Food Combinations | Men’s Health
With their bright orange color sweet potatoes are packed with vitamin A. Sweet potatoes provide 19218IU (384% DV) of vitamin A per 100 gram serving, or 38436IU (769% DV) in a cup of mashed sweet potato, and 21909IU (438% DV) in a medium sized sweet potato.
Carrots are excellent cooked or as a snack. 100 grams of raw carrots provides 16706IU (334% DV) for vitamin A. That is 10191IU (204% DV) for a medium sized carrot, and 2069IU (41% DV) for a single baby carrot.
Dark colorful lettuces provide the most vitamin A with Red and Green Leaf lettuces providing 7492IU (150% DV) per 100 gram serving, 2098IU (42% DV) per cup shredded, and 1274IU (25% DV) per leaf. Iceberg only provides 502IU (10% DV) per 100g, 361IU (7% DV) per cup shredded, and 75IU (2% DV) per leaf.
Cantaloupe and other yellow/orange melons are a great source of vitamin A. Cantaloupe provides 3382IU (68% DV) of vitamin A per 100 gram serving. That is 5986IU (120% DV) per cup of mellon balls, or 2334IU (47% DV) in a medium sized wedge.
Pork chops are relatively inexpensive and low in cholesterol compared to most meats, they also contain a high amount of vitamin B1. A 100 gram serving will provide 1.2mg (83% DV) of thiamin (B1), which is 0.85mg (57% DV) per chop.
Pistachios are a great snack and also a good source of potassium and copper. 100 grams of pistachios provides 0.87mg of thiamin (B1) or 58% DV. That is 0.24mg or 16% of the DV per ounce.
Macadamia nuts provide 0.7mg (47% DV) of vitamin B1 per 100 gram serving, or 0.2mg (13% DV) per ounce.
Pecans provide 0.66mg (44% DV) of vitamin B1 per 100 gram serving, or 0.19mg (12% DV) per ounce.
The top round cut of pan fried lean veal provides 12mg (60% DV) of niacin per 100 gram serving, or 36.6mg (183% DV) per pound, and 10.2mg (51% DV)in a typical 3 ounce serving.
The white meat of chicken (breast, or tenders) provides 12.4mg (62% DV) of niacin per 100 gram serving, 13.3mg (66% DV) in half a chicken, and 17.4mg (87% DV) per cup.
Sun-dried tomatoes are a high iron and potassium food. They are great in sauce, on pizza, and even in salads. 100 grams of sun-dried tomatoes provides 9.1mg (45% DV) of niacin, or 4.9mg (24% DV) per cup, and 0.18mg (1% DV) per piece.
Crude rice and wheat bran are rich in vitamin B6 as well as vitamin B3 (niacin). Eat whole foods like brown rice, and whole wheat bread. Rice bran contains the most niacin with 34mg (170% DV) per 100g serving, or 40.1mg (201% DV) per cup, 2.5mg (13% DV) per tablespoon. Wheat bran contains 13.6mg (65% DV) per 100 gram serving, or 7.9mg (39% DV) per cup, 0.493mg (2.4% DV) per tablespoon.
Depending on variety, guavas can provide as much as 228mg (381% DV) of vitamin C per 100g serving, 377mg (628% DV) per cup, and 126mg (209% DV) per fruit.
A staple of pasta sauce and pizza the sweet bell pepper packs a high vitamin C punch. Yellow peppers provide the most vitamin C with 184mg (206% DV) per 100 gram serving, 341mg (569% DV) per pepper, and 95mg (159% DV) in 10 sliced strips. Green peppers provide the least vitamin C with 132mg (220% DV) per pepper.
Broccoli provides 89mg (149% DV) of vitamin C in a 100g serving, 81mg (135% DV) per cup chopped, 28mg (46% DV) per piece. Raw cauliflower provides much less with 46mg (77% DV) per cup, raw brussles sprouts provide 75mg (125% DV) per cup, 16mg (27% DV) per sprout.
Oranges, citrus fruits, and their zest (the shavings of their peel) are all high in vitamin C. Oranges provide 59mg (99% DV) per 100 gram serving, 98mg (163% DV) per cup, and 83mg (138% DV) per orange. Clementines, or tangerines, provide 49mg (81% DV) per 100 gram serving, or 36mg (60% DV) per fruit.
An excellent way to spice up soups, curries, and sauces, green chillies provide the most vitamin C than any other food with 242.5mg (404% DV) per 100 gram serving, 181.88mg (303% DV) in a half cup chopped, and 109.13mg (182% DV) in a single green chili pepper. Red chillies provide 144mg (240% DV) of vitamin C per 100g serving, 108mg (180% DV) per half cup chopped, and 65mg (108% DV) per pepper.
Exercise caution and check food labels when purchasing cereals, be sure to pick products that have little or no refined sugars, and no partially hydrogenated oils! Fortified cereals can provide up to 342IU (57% DV) per 100 gram serving (~2 cups), and even more if combined with fortified milk.
In addition to vitamin D, Oysters are a great source of vitamin b12, zinc, iron, manganese, selenium, and copper. Oysters are also high in cholesterol and should be eaten in moderation by people at risk of heart disease or stroke. Raw wild caught Eastern Oysters provide 320IU (80% DV) per 100 gram serving, 269IU (67% DV) in six medium oysters.
Caviar is a common ingredient in sushi and more affordable than people think. Caviar provides 232IU (58% DV) of vitamin D per 100 gram serving, or 37.1IU (9% DV) per teaspoon.
More than just a high vitamin D food, mushrooms also provide Vitamin B5(Pantothenic Acid) and copper. Lightly cooked white button mushrooms provide the most vitamin D with 27.0IU (7% DV) per 100 gram serving, or 7.6IU (2% DV) per ounce.
Almonds are best as a snack in raw whole form, but can also be found as almond butter and almond milk. Almonds provide 26.2mg (175% DV) of vitamin E in a 100g serving, 37.5mg (250% DV) per cup, and 0.3mg (2% DV) of vitamin E in an almond.
Olives have no end to culinary use, great in pasta sauce, pizzas, salads, or alone with bread, they will provide 3.81mg (25% DV) of vitamin E in a 100g serving, 1.1mg (7% DV) per ounce (about 14 olives).
Cooked spinach is great in stews, lasagnas, or as a side all by itself. It will provide 3.5mg (24% DV) of vitamin E in a 100g serving, 6.7mg (44% DV) per cup.
