When you think of the greatest love stories of all time, you may think of Mark Anthony and Cleopatra or Romeo and Juliet. But if you think hard, some of the most important soul mates met at the plate — such as PB&J or cookies and milk. There are some food combos that blend beautifully with each other to create truly tasty concoctions.
Yet there are other potent pairs that not only please your palate, but are also nutritionally advantageous when simultaneously consumed. These nutrition matches show greater benefits to our bodies when eaten together than when taken alone. Research demonstrates that certain components of foods boost the absorption and value of others.
For example, rice and beans separately are “incomplete” vegetarian protein sources — meaning they don’t contain all the essential building blocks, or amino acids, our bodies require. But like other powerful couples, together they “complete” each other.
[See: Debunking 5 Common Weight-Loss Myths .]
A recent report further established this concept of pairing when underscoring avocados’ role as a “nutrient booster.” According to this study, published in The Journal of Nutrition, avocados enhance the absorption of the precursor form of vitamin A carotenoids from orange-colored tomato sauce or carrots when eaten in conjunction with one another, in addition to enhancing the conversion of vitamin A to its active form.
The combo of avocados and carrots aren’t the only coalition that provides health-boosting benefits. To achieve the greatest nutritional rewards from the foods we consume, try these simple food teams instead of reaching for either alone:
Olive oil and tomato sauce. The basis of this food pair is that fat boosts our body’s absorption of lycopene, an antioxidant found in tomatoes, watermelon and other red-colored foods. Next time you make tomato sauce, be sure to add a touch of olive oil, a heart-healthy fat, to go with it. In fact, lycopene is more readily available when tomatoes are cooked, so a sauce is an ideal option.
[Read: Top 5 Foods to Fight Inflammation .]
Baked potato and spinach. Vitamin C, found in a wide variety of produce — such as bell peppers, citrus, kiwi, berries, potatoes and broccoli — enhances the absorption of iron. Our blood cells require iron to function properly, so the next time you consume an iron-rich food source, be sure to have it in conjunction with a vitamin C-filled food. While mentioning foods that aid iron absorption, be wary of vitamin C-containing foods that are also high in calcium, like calcium-fortified orange juice, since calcium hinders iron absorption. Some excellent combos include:
— Lean meat for dinner with a grapefruit for dessert.
— Grilled chicken with mango salsa — try my recipe here!
— Dried fruit and beans in a salad made with bell peppers and dark leafy greens.
Green tea and lemon. The vitamin C in this citrus fruit boosts your body’s absorption of catechins, an antioxidant in green tea. Studies have shown that antioxidants, specifically the catechins in green tea, may reduce your risk of cancer.
Kale and nuts. Leafy greens are rich in vitamin K, a vitamin that is important for strengthening bones and clotting blood. Also known as a fat soluble vitamin, vitamin K’s absorption is enhanced when consumed along with healthy fats such as nuts and avocado. Be sure to try some roasted, unsalted nuts atop a kale salad — and why not add a slice or two of avocado for a little extra insurance?
[See: How to Cook With Collard Greens .]
Eggs and cheese. Although I usually pack my omelets with a medley of veggies, adding a sprinkle of cheese could be eggs-actly what your body needs. The vitamin D within egg yolks enhances the absorption of calcium in cheese. Together, these nutrients help build strong bones.
Do you have any favorite food pairs? Please tell me on twitter @eatsmartbd.
More from U.S. News
How to Make a Healthy, Tasty Sandwich
Tasty, Healthy Ways to Use Raw Cacao
Food Marriages: The Greatest (Food) Love Stories of All Time originally appeared on usnews.com
