Twenty food duos that can make you much healthier
As the Taylor Swift song goes, two is better than one, and that's definitely the case with these health food combos that deliver better results when eaten together.
Rex FeaturesApples and Raspberries
These two are the fruit equivalent of Beyonce and Jay-Z – pretty special as individuals but of epic proportions of awesomeness when they come together. Research published in the Journal of Nutrition found that an antioxidant found in raspberries (ellagic acid, in case you were wondering) teamed up with and boosted the effectiveness of an antioxidant found in apples (quercetin, FYI) in killing off cancerous cells.
AlamyBanana and Yoghurt
Put the pre-packaged workout shake or protein snack bar to one side – this is your best bet to boost your bodily functions post-exercise. To fight against the often inevitable blood sugar dip following a spin class or treadmill battle, carbohydrate (courtesy of the banana) replenishes blood sugar levels while protein (hello there, yoghurt) prevents them for rising too quickly. Quite the power couple.
iStockBlueberries and Walnuts
One of the all-time favourite food pairings of nutritionists, this is all about boosting your brain power. Both blueberries and walnuts contain polyphenols, which helps to boost cognitive function and memory but put them together and what have you got? The enhanced ability to reduce stress and inflammation of the brain. We really can’t argue with that – well, not until we perk up after a snack of blueberries and walnuts.
iStockBroccoli and Tomatoes
Research has proven that both tomatoes and broccoli help to prevent prostate cancer and, more importantly, that they’re much more effective when consumed together. Why? The science boffs aren’t sure yet, so just tuck in while you wait for a definitive answer.
Rex FeaturesBrown Rice and Peas
Isn't it beautiful when two halves become a whole? That’s pretty much what happens when you mix rice with peas, protein wise. Here’s the story; rice is full of protein but is missing the amino acid lysine, but peas are all but overflowing with lysine, meaning that when eaten together your body receives complete proteins. And they build muscle and boost metabolism - result!
iStockEggs and Cheese
Whether it’s chucking some cheddar into your evening omelette or trying your mum’s Welsh Rarebit recipe, make egg and cheese your new BFFs. We all know that the calcium in cheese is great for protecting our bones and heart, but the vitamin D found in eggs optimizes the body’s absorption of said calcium.
Rex FeaturesRaspberries and Chocolate
It never hurts to have another benefit to chomping on chocolate in your back pocket. It turns out, the flavonoids found in chocolate (which have been proven to hold disease-fighting, immune boosting properties) work much better at improving heart health when paired with similar flavenoids contained in raspberries. Chocolate fondue time, wethinks.
Rex FeaturesGarlic and Wholegrain Bread
Research in the Journal of Agricultural and Food Chemistry revealed that combining garlic (and/or onions too) with whole grains can boost the absorption of minerals including iron and zinc by the body, boosting the immune system. The jury is still out on the exact science behind it all, but the best guess is that sulphur compounds in garlic and onions gives the whole grains a boost. What better reason is there to add homemade garlic bread to your DIY Italian meal this weekend?
AlamyGreen Tea and Lemon
Want to up the ante of uber-healthy green tea? Stick a slice of lemon into every cup, as the vitamin C helps to maximize the body’s ability to absorb catechins, an antioxidant green tea is famed for.
AlamyOatmeal and Orange Juice
Raising a glass of orange juice to your oatmeal breakfast is worth your while. Both have cholesterol-lowering properties – phenols in the oatmeal and vitamin C in the oranges get to work – but when eaten together their ability to improve cholesterol is increased by four times.
iStockPeanut Butter and Strawberries
Sure, peanut butter will provide you with a hit of Vitamin E, good for boosting the body to fight disease, and strawberries are a good source of Vitamin C. But if you really want to feel the benefits, combine them – C whips E into shape so your body can use it to maximum effect.
iStockRosemary and red meat
Attention all the BBQ lovers out there – add some rosemary to your meat marinade, because its rosmarinic and carnosic acids stop heterocyclic amines from forming on grilled meat, which have been linked to cancer. Plus it tastes GOOD.
iStockRed Wine and Almonds
Like Thelma and Louise, red wine's resveratrol (an antioxidant) and the high levels of vitamin E found in almonds work better together. As a duo, they improve the health and function of blood vessels and help thin the blood.
iStockRice and Vinegar
Do you avoid carb-laden foods because of the blood sugar hike and subsequent cravings they cause? Never fear. Sprinkling them with vinegar actually moderates the glucose spike so you don’t feel hungry so quickly afterwards. Sushi rice already calls for a spoonful of vinegar, but having a couple of teaspoons with bread or pasta should have the same effect.
Rex FeaturesSalad and Avocado (or other healthy fats)
The experts are telling you that salads don’t have to be boring – in fact, they definitely shouldn't be. Adding good fats, like avocado, nuts or an olive oil dressing, to your salad vegetables can up the health ante of the entire meal, because they slow the digestion process of the good nutrients found in all your salad favourites. Lutein found in leafy greens, beta-carotene found in carrots and tomatoes found in lycopene are then sent on their merry way to do their best for your body.
iStockSpinach and Lemon
Popeye was right about the goodness of spinach but squeeze a lemon’s worth of citrusy juice over it and the benefits become even more bountiful. The lemon juice helps your body absorb the iron content of the spinach more effectively, to give you muscles to rival Popeye’s in a shorter space of time.
AlamyTea and Seafood
We all know seafood is good for us, as well as so very tasty, but how can you make it even better? Sup a cup of tea while you chomp. Researchers from Purdue University found that consuming green or black tea with fish discouraged mercury (a toxin found in fish and seafood) from entering the bloodstream.
Rex FeaturesTurmeric and Black Pepper
Turmeric is what you might call a superspice, packed full of antioxidants, including curcumin, and anti-inflammatory do-gooders. Black pepper ain’t half bad either, known to have antibacterial properties. Put them together and the health benefits soar to a whole other level, as combining turmeric with pepper helps the body absorb a thousand times more curcumin than otherwise.
Rex FeaturesWine and Fish
Enjoying a glass of vino with your favourite fish dish can be just as fantastic for your heart as it is for your tastebuds. Researchers in Italy found that women who consumed as little as one glass of wine a day had higher levels of disease-fighting omega-3 fats in their blood than those who didn’t. The conclusion? Polyphenol antioxidants found in the wine boost the blood’s ability to absorb the omega-3 in the fish. Hoorah.
iStockYoghurt and Cereal
Want to up the nutrient factor at breakfast time? Top your fibre-rich cereal or muesli with a good dollop of natural yoghurt. The fibre helps the probiotics in the yoghurt work better, upping the absorptive surface of the gut which makes sure you’re getting the maximum nutrients from your food.
