Power Up Your Nutrition with 7 Amazing Complementary Food Combos

The Power of Pairing: 7 Amazing Complementary Food Combos for Better Nutrition

Eating a variety of healthy foods is important for getting all the nutrients your body needs. But did you know that certain foods work even better together? Combining foods strategically can boost the nutritional value of your meals and snacks. Keep reading to discover 7 delicious complementary food combos that not only taste great but also provide key health benefits.

1. Tomatoes and Olive Oil

Tomatoes are packed with the antioxidant lycopene, which has been linked to lower risk of cancer and heart disease. However, your body absorbs lycopene better when tomatoes are eaten with a fat source. Olive oil is a healthy monounsaturated fat that can increase lycopene absorption by up to 15 times! Try drizzling olive oil over fresh tomato slices or adding it to salsa.

2. Spinach and Lemon

Leafy greens like spinach provide vitamin C, but heating spinach can destroy some of this nutrient. Luckily, a squirt of lemon juice prevents vitamin C loss during cooking. Lemon also adds a burst of fresh flavor. Saut spinach with olive oil and garlic, then sprinkle with lemon juice for a quick, nutritious side dish.

3. Bell Peppers and Black Beans

Peppers and beans may seem like a strange couple, but their nutritional profiles perfectly complement each other. Bell peppers provide lots of vitamin C, while beans are rich in iron. Vitamin C boosts iron absorption, making this pairing a powerful one-two punch against iron deficiency. Mix roasted peppers and black beans for an easy salad or taco filling.

4. Broccoli and Tomatoes

On their own, broccoli and tomatoes are nutrient all-stars. But combine them together and you get an even bigger health boost. Broccoli is rich in glucosinolates, plant compounds with anti-cancer effects. Tomatoes add lycopene and vitamin C, both of which enhance the cancer-fighting power of glucosinolates.

5. Carrots and Avocado

Beta-carotene gives orange vegetables like carrots their color and key health benefits. However, carrots are better able to release their beta-carotene when paired with fat. Adding avocado to a carrot salad or sandwich allows you to fully absorb the antioxidant power of carrots. The healthy fats in avocado will also promote absorption of fat-soluble vitamins from other veggies.

6. Spinach and Strawberries

Here's a yummy combo that not only tastes good but can actually help lower your blood pressure. Spinach provides magnesium and potassium, two minerals that help relax blood vessels. Meanwhile, strawberries are rich in polyphenols that improve circulation. Blend spinach and strawberries together for a nutrient-dense smoothie.

7. Brown Rice and Lentils

Rice and lentils are a classic plant-based combo in many cuisines. Together they form a complete protein, meaning they provide all the essential amino acids your body needs. Brown rice and lentils also provide complementary types of fiber that feed the good bacteria in your gut. Simply mix cooked brown rice and lentils together, season with your favorite herbs and spices, and enjoy.

Tips for Making the Most of Food Pairings

Now that you know some of the most nutritious food combos, here are a few quick tips for maximizing their nutritional power:

• When pairing foods, go for a mix of raw and cooked. Cooking helps break down cell walls to release more nutrients, while raw foods provide enzymes and vitamin C.
• Add oil or a healthy fat source like olive oil, avocado, nuts or seeds. This will increase absorption of fat-soluble vitamins.
• Spice it up! Spices like turmeric, garlic, and black pepper contain beneficial compounds and antioxidants.
• Mix up textures and flavors. Creamy avocado, crunchy carrots, tart lemon, and savory spinach make dishes more enjoyable.
• Try rotating food combinations to provide variety and a diversity of nutrients.

The Takeaway

Some foods just go better together, not only for our tastebuds but also for our health. Following basic food pairing principles can help you create nutritious combos like tomatoes and olive oil, broccoli and tomatoes, carrots and avocado, and more. Mix up your menu with complementary foods that taste delicious while providing key vitamins, minerals, antioxidants, and other compounds. With the right food pairings, you can enhance the nutritional value of your meals and snacks!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.