Food Pairings to Boost Nutrition

Here is a list of foods that can boost nutrition when paired together...

Eggs and Cheese

The vitamin D found in egg yolks makes the calcium in dairy more available to your body — important not only for bones, but for heart health as well.

Rosemary and Steak

Marinate your steak with rosemary before cooking: The herb is rich in antioxidants such as rosmarinic acid and carnosic acid that help neutralize carcinogenic compounds known as heterocyclic amines (HCAs) that form when steak reaches a temperature of 325 degrees Fahrenheit or higher.

Tomatoes and Olive Oil

Cancer- and heart disease-fighting compounds called carotenoids (the most well known of which is lycopene) are found in abundance in tomatoes. They’re fat-soluble and, as such, they’re more available to your body when you eat them with fats such as olive oil or mozzarella cheese.

Garlic and Fish

Both of these foods fight inflammation and disease, but together they’re even more powerful. Research has shown that a combination of garlic and fish lowers LDL (bad) cholesterol more effectively than eating the foods on their own.

Raspberries and Chocolate

Scientists have discovered that when raspberries and chocolate are paired together, their disease-fighting flavonoids (quercetin in raspberries and catechin in chocolate) are even more effective at thinning the blood and improving heart health.

Turmeric and Black Pepper

The spice turmeric has anti-inflammatory properties — it’s being studied for its potential to fight cancer, improve liver function, lower cholesterol and stave off Alzheimer’s disease. When you combine it with black pepper, your body absorbs a thousand times more curcumin (turmeric’s active ingredient).

Salmon and Red Wine

Plant compounds in grapes known as polyphenols do more than promote good circulation — they also help your body absorb more of the brain-healthy omega-3s in fish.

Oatmeal and Oranges

Phenols (a type of plant compound) in oatmeal and vitamin C in oranges both lower LDL (bad) cholesterol. When eaten together, their ability to improve cholesterol and prevent heart disease is four times greater than what they’re capable of individually.

Lemon and Spinach

The vitamin C in lemons helps your body absorb more of the plant-based iron found in spinach, a mineral that prevents mood swings and promotes happiness.

Vinegar and Sushi Rice

Vinegar decreases rice’s ability to raise blood sugar levels by 20 to 40 percent.

Beet Greens and Chickpeas

Chickpeas are a good source of vitamin B6, which helps your body absorb the magnesium found in beet greens (B6 helps facilitate the transport of magnesium across cell membranes). These nutrients work together in the body to ease the symptoms of PMS and ADHD.

Banana and Yogurt

Bananas contain inulin, which research indicates fuels the growth of yogurt’s healthy bacteria (which helps regulate digestion and boost immunity).

Apples and Cranberries

These Thanksgiving staples are rich in a wide variety of antioxidants such as quercetin and anthocyanidins. Research shows that when you eat these foods together, their antioxidant activity is significantly higher than if you eat them separately.

Chicken contains zinc, which is what your body needs to efficiently metabolize the beta-carotene in carrots into vitamin A, a nutrient you need for healthy skin, strong eyes and a robust immune system.

Fish and Broccoli

Fish contains the mineral selenium, and broccoli is rich in a disease-fighting compound known as sulforaphane. Research shows that selenium and sulforaphane together are 13 times more effective at slowing cancer cell growth than when eaten alone.

Whole-Grain Bread and Peanut Butter

Together, these two foods contain all nine of the essential amino acids that your body needs to build bones, muscles and hormones.

Broccoli and Pine Nuts

The vitamin C in broccoli helps keep the vitamin E in pine nuts active and potent.

Blueberries and Walnuts

Blueberries contain phytochemicals known as anthocyanins that protect the brain from oxidative damage, and walnuts are a rich source of omega-3s that make you smarter. Research has shown that these compounds are even more powerful at sharpening memory and improving communication between brain cells when they work together.

Garlic and Onions

The organosulfur compounds in garlic and onions are more powerful in combination than solo. Together, they help remove plaque from arteries and keep blood vessels flexible and healthy.

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