17 Food Combos That Are Healthier When You Eat Them Together

Evidence Based Article 📄

This article has been based on relevant and up-to-date scientific studies. Our writers are unbiased and objective and present the facts as they are known. Numbers in brackets within the article refer to sources included in the reference list at the end of the article.

Just like some couples are meant to be together, there are food combos that it’s best to eat together to reap the maximum health benefits.

Some of these combos are strange and nasty while others are obvious, but one thing is clear they are going to boost your mental and physical health if you incorporate them into your weekly diet.

These food combos will help you absorb essential nutrients more effectively and spice your diet at the same time.

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1.Black pepper and turmeric

Technically spices, black pepper, and turmeric possess unbelievably powerful health benefits.

An Indian research has proven that black pepper is an excellent source of a potent compound called piperine that has been shown to help to improve the bioavailability of turmeric.

Moreover, this food combo can aid in relieving chronic pain, preventing mood swings, and even delay the cancer growth. Wherever you use turmeric, don’t forget to add organic black pepper – be it ground or whole.

2.Spinach and strawberries

A popular spinach strawberry salad is here for a very good reason – it provides your body with an enormous amount of nutrients and antioxidants. Most importantly, this food combo helps to fight iron and vitamin C deficiencies, which are the most widely spread deficiencies worldwide.

Iron is the oxygen-bearing component of the blood and an important ingredient in the hemoglobin. Iron deficiency has been linked to anemia that causes hair loss, muscle weakness, fatigue, and insomnia. Iron is particularly essential for women health.

Vitamin C – when consumed with an iron-rich food – improves the uptake of iron and strengthens your immune system. You don’t necessarily have to eat these two healthy foods in salads, a smoothie can work just well, too.

3.Banana and nut butter

The popular late night snack that promises to ease the symptoms of insomnia, banana and nut butter is a fantastic food combo that works miracles for the body.

Athletes opt for banana and almond butter after a workout to supply the body with healthy carbs and protein, while dieters enjoy banana with peanut butter to curb their sugar cravings. Anyway, these two ingredients will boost the food synergy in any diet plan.

4.Hummus and baby carrots

Having a snack that combines healthy carbs, protein, and numerous vitamins can give you an extra boost of energy, help you satiate your hunger and, improve your well-being.

Made from chickpeas, hummus is chock-full of protein, soluble fiber, and iron, while baby carrots provide your body with 275% of your recommended daily amount of vitamin A in just 100 grams.

Whether you’re looking to improve your eye health or beat anxiety, snack on a few baby carrots with creamy hummus at least 3 times a week.

5.Tomato and avocado

Nutritionists, chefs, and popular food bloggers always use tomatoes along with avocado because they know how healthy this food pairing is.

Tomatoes are rich in carotenoids, including the main one called lycopene. Carotenoids help to protect your cells, reduce the risk of cardiovascular diseases, and have an immune system and anti-inflammatory benefits. Some carotenoids in tomatoes are converted by your body to vitamin A that helps to maintain healthy vision and ensures normal development and growth of many body organs.

Avocado is plentiful in healthy fats that aid in a better absorption of the carotenoids in the body and therefore helping your body receive more vitamin A. You can either have an avocado toast with a few slices of tomato or mix these two foods together in a healthy salad.

6.Banana and yogurt

Many of you add a banana to both Greek or regular yogurt and it’s an amazing choice! The nutrient duo of potassium and protein hidden in banana and yogurt pairing can speed up your recovery after an intensive workout and combat an afternoon slump.

Mixing the high protein food like yogurt with the potassium found in banana helps replenish amino acids and build muscle, giving you more energy. Just make sure you buy plain yogurt and avoid those packed with sugar and fruit.

7.Salmon and kale

Kale contains 134% of daily value of vitamin C in one cup. Moreover, it’s high in magnesium, vitamin B6, iron, calcium, vitamin A, protein, and potassium.

However, not all of these nutrients are absorbed well – especially when it comes to calcium. Salmon is rich in vitamin D, providing your body with 526 IU of this vitamin. Vitamin D is needed for a better absorption of calcium, so eating salmon and kale together is definitely healthier.

8.Garlic and onion

According to a scientific review posted in the Journal of Agricultural Food Chemistry, adding onion and garlic to the whole grains helps to reap maximum nutrients.

The nutrients such as iron and zinc in the whole grains become more bioavailable – thus easily absorbed – when you serve or cook them with onions and garlic. Not to mention that garlic is a natural antibiotic that fights bacteria and viruses.

Add fresh organic garlic and onions to cooked black or red rice, mix them with the whole-grain spaghetti, add to fresh salads, or top your whole-grain sandwich with these powerful spices. It’s not recommended to use garlic or onion powder as it has little to no health benefits at all.

9.Cheese and eggs

Even though this food combo is highly nutritious and caloric, eating it once in a while won’t hurt your waistline but boost your health.

The body needs to get a daily amount of vitamin D. As mentioned above, this vitamin is essential for absorbing bone-strengthening calcium, which is hard to find naturally.

One slice of high-quality cheese though, can provide your body with 20% of your recommended daily intake of calcium. You certainly don’t want to lose such an astonishing source.

Vitamin D found in organic eggs yolks helps your body absorb all the calcium in cheese, so this food combo is a win-win solution. Add a sprinkle of cheese to your morning omelet, have a slice with one hard-boiled egg, or use this food pairing with your favorite veggie salad. Avoid eating cheese and egg at least 4 hours before bedtime as they can cause bloating and slow digestion.

10.Bell peppers and tofu

Vegetarians and vegans enjoy eating bell peppers and tofu together in a plethora of ways.

First of all, tofu has been shown to contain more iron than red meat – a half cup contains 6.6 milligrams and it’s a bit more than the average serving of meat. When paired with bell peppers, tofu gives your body more nutrients than when eaten alone.

Bell peppers contain more vitamin C than oranges, providing the body with 134% of RDI in 100 grams.

Moreover, bell peppers are fortified with dietary fiber, magnesium, vitamin B6, iron, calcium, and vitamin A, just to name a few. This food combo is good for people with skin problems, weak immunity, and those trying to eliminate meat from their diets.

11.Olive oil and roast vegetables

Healthy fats in olive oil help to ensure the better absorption of beta-carotene found in most veggies, including sweet potatoes, carrots, winter squash, broccoli, tomatoes, lettuce, and spinach.

When you need to roast or sauté your veggies, opt for olive oil instead of vegetable one to provide your body with more nutrients, especially beta-carotene.

12.Raw vegetables and eggs

A study done by a group of scientists from the Purdue University found that people who consumed raw vegetables in a salad with scrambled eggs received 3 to 9 times more carotenoids – such as beta-carotene and lycopene, two potent antioxidants that help to prevent heart disease, slow down cognitive decline, and reduce the risk of certain cancers -than people who consumed raw vegetables only.

Eggs are a great source of fats that help make carotenoids more available for healthy absorption.

If you don’t feel like eating scrambled eggs in your salad, try serving some raw veggies, like cucumber, tomatoes, or bell peppers with a fried or hard-boiled egg instead. The results should be pretty the same.

If you’re going to make a salad, be sure you use only raw vegetables and avoid salad dressings. Some lemon juice is a better option.

13.Oatmeal and berries

Oatmeal topped with fresh or frozen berries like strawberries, blueberries, or raspberries is another delicious and healthy food combo you might want to add to your meal plan.

What makes this food duo so healthy? Oatmeal and berries are both wonderful sources of insoluble fiber that increases the levels of ghrelin, which is a hormone that manages hunger.

Moreover, berries are high in the polyphenols – the chemicals that possess powerful anti-inflammatory and antioxidant properties. Dieter can benefit from this pairing as well since the polyphenols can prevent fat from forming.

14.Red grapes and honeydew

Honeydew is a natural diuretic and it aids in preventing the water retention that can make you look puffy and deprived.

Red grapes contain anthocyanin, a potent antioxidant that helps ward off many illnesses. When eaten together, red grapes and honeydew help to reduce bloating, fight constipation, and a number of other digestive woes.

This dynamic food duo also makes for a healthy fruit salad for overweight and obese people.

15.Blueberries and apples

Lower your risk of heart disease and cancer by eating blueberries and apples together.

Numerous studies have discovered that a separate consumption of blueberries and apples has fewer health benefits than if you eat them together.

Apples and blueberries are overloaded with healthy antioxidants called phytochemicals that multiply when you have this food duo. You can use this combo in fruit salads or smoothies or add it to your oatmeal or plain yogurt for a triple effect.

16.Red bell pepper and black beans

Non-heme iron found in black beans does have some health benefits, but the problem is that it’s not easily absorbed.

That’s where red bell pepper with its high vitamin C content comes in. Red bell peppers help to improve the non-heme iron absorption by six times. Top your black bean tacos with sautéed or fresh red bell pepper sticks and feel the difference.

17.Olive oil and tomato

A research conducted by the University of Ulster, in Northern Ireland, proved that unlike sunflower oil, olive oil helps to boost the antioxidant activity of the cancer-preventative phytonutrient in tomatoes called lycopene.

Sauté some tomatoes with olive oil or make bruschetta to enjoy the awesome taste and outstanding health benefits of this food duo.

Each of these health-boosting food combos makes a nutritious meal even healthier for you. These food pairings interact in the ways that help to provide your body with even more nutrients, reducing your risk of any nutrient deficiency. Of course, you can experiment with the food duos on this list and create healthy food triplets for the better health.

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