5 Food Synergy Recipes for Optimal Health

Sometimes we get so focused on the health benefits of a certain vitamin or phytochemical that we miss an important point that how different components in a single food can work together to improve our overall health, and so can components in different foods that are eaten together.

Food synergy is defined as when nutrients work together to create greater health effects. It the idea that food influences our health in complex and highly interactive ways. Certain food synergy recipes can improve the overall health of an individual and some of these recipes we have listed below:

• Tomato Radicchio Crostini: This dish has a puree of tomato with olive oil, basil leaves, and other seasonings. This mixture is spread on toasted baguette slices and served. Tomatoes contain an antioxidant called lycopene. However, the body has difficulty absorbing this powerful antioxidant if the tomato is raw. You just need to cook the tomato and combine it with oil. Olive oil is a great choice because it leads to maximum absorption of lycopene. Enjoy this delicious dish while giving your body a health boost!
• Strawberry Spinach Salad: This salad is a perfect combination of health and flavour with a slightly tangy taste due to the Vitamin C-rich strawberries in it. Spinach is a great source of iron but the body doesn’t absorb this type of iron very well. However, vitamin C makes it easier for your body to absorb non-heme iron. It is important to combine foods that contain non-heme iron with a source of vitamin C. Add feta cheese, onion to these ingredients and refrigerate. In the end, pour the dressing of your choice along with some nuts and it is ready to be served immediately!
• Mexican Rice: Combining rice with legumes such as kidney beans is a great way to get the protein and amino acids bodies need especially for vegetarians without having to eat foods from animal sources. Take a saucepan and then brown onion and garlic in oil. After a few minutes, start adding rice and green pepper to coat all the ingredients. Add stewed tomatoes, kidney beans, and seasonings. Bring to a boil. Let it simmer for 15 min or until rice is cooked. Add corn and cook 2-3 min longer and serve this delicious recipe.
• Vegetable Cheese Omelette: Calcium is essential to keeping your bones healthy. But it is hard for the body to absorb calcium if it is not paired with vitamin D-rich food. When these nutrients are paired up, it will improve absorption. The vitamin D in the eggs will help you absorb the calcium in the cheese more easily. Beat eggs with milk in a bowl until it’s smooth. Melt butter in another pan and pour in the egg mixture. Cook over medium heat. On half of the omelette, spread the sautéed vegetables and cheese. Fold and serve.
• Sweet Potato Peppery Salad: Twist traditional potato salad with sweet potatoes, peppery arugula, and a tangy-sweet dressing. This crowd-pleasing side dish is also versatile; you can add ingredients you prefer in potato salad, like green onions and nuts of course! Enjoy at room temperature or chilled. Vitamin A in sweet potato gets readily absorbed by the body when eaten with healthy fats like olive oil or nuts.

Over to You:

Now, you know how food synergies play their part. Try to follow these easy and healthy recipes in your diet to increase nutrient absorption. After all, health is wealth.