They said that the first wealth is health! But when it comes to health, we only indulge in certain healthy individual parts of foods and nutrients that promise to amp our nutritional glory. But why rely on certain foods for good health when you can enjoy the goodness of plenty of nutrients in food combos. Fortunately, food science has figured out with the notion of food synergy, which speculates that a combination of certain foods can fabricate a noteworthy nutritional effect.
Food synergy is a notion that outlines how the amalgamation/mixture of certain foods can boost up the nutritional profile while giving you the best of nutrition. The correct groupings of foods not only help you absorb the maximum nutrients but it also lowers down the risk of various diseases.
Here are some synergistic mishmashes of food that are worth adding in the diet.
- Broccoli + Tomatoes: Your body needs Vitamin C and iron at the same time to work effectively. A powerful antioxidant known as lycopene is found in tomatoes whereas; broccoli is rich in sulforaphane (an important phytonutrient). When both of these are combined together, they provide various nutrients including cancer-preventing properties. Various studies said that consuming broccoli and tomatoes together in the diet double up the health benefits as compared to unaccompanied. You can make an omelette with broccoli and tomato or toss the broccoli, tomatoes with carrots, mushrooms, garlic, bell peppers, and olive oil with a dash of your favourite seasonings.
- Spinach+ lemon: For years, we have been consuming ‘palak-paneer’ to enrich the body with the goodness of iron (spinach) and calcium (paneer). But the science of food combination has turned everything upside down. Spinach is rich in iron while lemon is rich in Vitamin C. When both of these consumed in pair, Vitamin C in lemon helps in absorbing the maximum quantities of iron in the body and it further helps in keeping the blood oxygenated. Also, this combination gives a quick boost to the immune system. You can make spinach soup with lemon juice, spinach smoothies with lemon or cook it and mix it with some lemon juice. Enjoy the nutritional heaven with this combination!
- Green Tea + Lemon: Green tea is high in antioxidants known as catechins which are quite beneficial for the health. Various researchers said that when green tea and a dash of lemon paired together, it enhances the capacity of antioxidants. The reason for this is the high quantity of Vitamin C found in lemon which completely blends with the antioxidants found in green tea. This duo can easily boost your immune system, avoid early ageing and decrease the risk of various types of cancer. So, from now on, when you make green tea, don’t fail to give a stir of lemon juice in it to enhance the profits!
- Vegetable salad + Dash of nuts/Oil: Combining your vegetables with a dash of nuts and healthy oil helps in unravelling a great number of Vitamins found in the vegetables. Also, the addition of healthy fats over the healthy and hearty greens help in soaking the maximum number of nutrients like alpha and beta carotene, lutein, and lycopene in the body. So, whenever you make a vegetable salad, add a hint of olive oil and chopped nuts over it to get the maximum of fat-soluble Vitamins from the greens.
Over to you
So, now that you know about the nutritional profile and health benefits of these pairings, don’t restrict your diet to individual parts or servings. Just put on your apron and make yourself hale and hearty by tossing the correct food in the pan.