POWER COUPLES: FOODS THAT WORK BETTER TOGETHER AND EATEN WHOLE

A growing number of foods have been shown to have a "1 plus 1 and getting 4 instead of 2" effect (the total is greater than the sum of the individual parts). Different components in a single food can work together to benefit our health, and so can components in different foods that are eaten together. When foods are “bioavailable,” they’re ready for the body to absorb and use. But we often unwittingly make decisions that interfere with the body’s ability to maximize these “good” nutrients. The concept of "food synergy" is that foods affect our health in a number of complex ways, and we may get even more bang for our buck when certain foods are eaten together. Food synergy brings us back to the basics: for good health, it's important to eat a variety of whole foods.

In the past 10 years, research has come a long way toward understanding just how food synergy works, according to Elaine Magee, M.P.H., R.D., author of a recent book on the topic. "It's not so much about looking at a specific vitamin or phytochemical anymore because researchers over the last few years know that there is a positive relationship between components in food and between foods that work together for maximum health benefits," Magee says. There are all types of food synergy, from different nutrients that are found together in the same whole food, to nutrients in different foods that work better together, to the synergy in certain dietary patterns (like the Mediterranean diet, Asian cuisine, etc.).
Here are a few examples of food synergy in action from recent nutrition research.

SYNERGY BETWEEN FOODS 

Tomatoes and olive oil: a study from Purdue University explained that carotenoid nutrients, found in colorful produce like tomatoes, can't be absorbed by the body unless they are delivered with a little fat. Tomatoes are well known for containing the carotenoid lycopene, which may decrease the risk of some cancers. To get all the disease-fighting benefits, pair them with some olive oil. Other nutrients in fruits and veggies, including vitamins A, D and E, are also best absorbed with a little fat, so it's a smart idea to mix one of these healthy sources into your next salad.

Rosemary and grilled meat: it's true that overdoing your patties and steaks can create potentially cancer-causing chemicals called carcinogens that you really don't want ending up on your bun. A 2008 study found that rosemary can help. The seasoning's natural antioxidant content seems to stop the carcinogens from forming during cooking. And it doesn't have to overpower the flavor of that patty, food science professor J. Scott Smith said in a statement. Just a touch of rosemary extract, which doesn't usually have an aroma, can do the trick.

Oatmeal and orange juice: if this is a breakfast pairing you already enjoy, you're on the right track. Oatmeal is a well-documented heart helper, but eating oats (and other whole-grain foods) with a side of vitamin C can help stabilize cholesterol levels to keep arteries clear.

Spinach and lemon: a sprinkle of citrus can brighten up a salad and also turn those leafy greens into true nutritional powerhouses. That's because plant-based iron, found in greens like spinach, kale, Swiss chard and more, becomes easier for the body to absorb when eaten with vitamin C. A dash of lemon juice, a handful of strawberries or even some bell peppers will help convert the plant-based iron in your salad into a form that's more similar to the iron found in fish and meat, according to Men's Health. And that will keep us feeling energized and our immune systems strong.

Broccoli and tomatoes: pair the cancer-fighting powers of lycopene-rich tomatoes with broccoli for extra protection against prostate cancer. Broccoli, a member of a category of veggies called brassicas, has some anti-cancer properties of its own. But in a 2007 study, researchers found that the combo shrank tumors in rats more effectively than eating either superfood on its own. "We think it's because different bioactive compounds in each food work on different anti-cancer pathways," University of Illinois food science and human nutrition professor John Erdman said in a statement.

Apples and grapes: the flavonoid quercetin, an antioxidant behind many of the health benefits of apples, and also found in berries, may help fight breathing problems and some cancers and keep memory sharp. But, when eaten in tandem with catechin, another flavonoid, this time found in purple grapes, the combo may inhibit blood clots and boost heart health. Other good sources of catechin, such as red wine, chocolate and green tea, work too.

Turmeric and black pepper: the golden spice commonly found in curries has been singled out for a number of health benefits, including protection from developing diabetes. But it won't do much good unless used alongside black pepper, which significantly increases the bioavailability of curcumin, the dominant compound in turmeric. That's why, in supplement form, curcumin and turmeric are both prepared with black pepper extract or piperine, a compound of pepper, according to Dr. Andrew Weil.

Garlic and fish: anyone looking for some extra heart protection has likely swapped a couple of servings of meat for fish instead. And garlic on its own may fight some cancers and is a natural immunity booster. However, cooking up a garlicky seafood dish could do your heart a bigger favor and lower total cholesterol. Garlic can also prevent the increase in LDL or "bad" cholesterol that some people see when they take fish oil supplements, according to a 1997 study.





SYNERGY WITHIN A FOOD

1. Whole grains
Whole grains are naturally low in fat and cholesterol-free; contain 10% to 15% protein and offer loads of fiber, resistant starch and oligosaccharides, minerals, vitamins, antioxidants, phytochemicals, and often, phytoestrogens. With all those nutrients in one package, it’s no wonder whole grains provide so many health benefits, including protection from heart disease, stroke, diabetes, insulin resistance, obesity, and some cancers.

2. Veggies -- Especially dark green ones
Whether it’s the two vegetables high in viscous fiber (eggplant and okra); the cruciferous veggies (like kale and broccoli) with their anticancer organosulfur compounds; or the carotenoid family (like carrots, sweet potatoes, and spinach) with their rich mix of phytochemicals, the message is clear: the more the merrier! Eat as many vegetables as you can, as often as you can. Dark green veggies, in particular, showed up on all sorts of food synergy lists in my book: for vegetables high in vitamin C; foods with multiple carotenoids; foods high in potassium, calcium, and magnesium; and good sources of vitamin E.

3. Nuts
Nuts contain mostly monounsaturated fat, and antioxidant phytochemicals (like flavonoids). Most also contribute phytosterols, which in sufficient amounts may help lower blood cholesterol, enhance the immune system, and decrease the risk of some cancers. Nuts also have some vitamins and minerals we tend to lack, like vitamin E, potassium, and magnesium. Two forms of vitamin E tend to work best together (alpha- and gamma-tocopherol), and you’ll find them in almonds, cashews, and walnuts. Walnuts also contain some plant omega-3s.

4. Tea (especially green tea)
With each sip, you get two potent flavonoids -- anthocyanin and proanthocyanidin -- plus a healthy dose of catechin, which may enhance the antioxidant activity of alpha-tocopherol (a form of vitamin E). Green and black teas also contain antioxidant polyphenols, thought to block cell damage that can lead to cancer. Phytochemicals in tea have a half-life of a few hours, so have a cup now and another later to get the biggest bang for your tea bag.

5. Olive oil
There are 30-plus phytochemicals in olive oil, many of which have antioxidant and anti-inflammatory action in the body, helping to promote heart health and protect against cancer. They're also found in the olives themselves, of course.

6. Fish
Fish offers heart-healthy omega-3 fatty acids, along with a dose of potassium. It’s also a rare natural food source of vitamin D. A recent Norwegian study found that the intake of fish and fish products was strongly linked to higher mental performance in a group of men and women aged 70-74. And because lean fish had the same health benefits as fatty fish in this study, it may not be just the omega-3s at work, but perhaps a combination of components found in fish. Fish omega-3s may also have some synergy with plant omega-3s and olive oil, so cook your seafood with a little canola oil or olive oil. Or, serve your seafood with a side dish rich in plant omega-3s or lightly dressed in olive oil.

7. Tomatoes
Tomatoes contain all four major carotenoids, which have synergy as a group. Few fruits and vegetables can say that! Tomatoes also contain three high-powered antioxidants thought to have synergy together (beta-carotene, vitamin E, vitamin C) as well as lycopene, which has synergy with several food components.

8. Citrus
The whole citrus family is loaded with synergy because it boasts plenty of vitamin C and the phytochemical subgroup flavones, which are thought to have antioxidant and anti-inflammatory action in the body, as well as other benefits. Oranges also offer two carotenoids: lutein and zeaxanthin. Grapefruits are rich in the antioxidant lycopene.

9. Flaxseed
Ground flaxseed seems to have synergy within itself on many levels, through fiber, lignans (plant estrogens), and plant omega-3s. But the seed may have synergy with several other foods, such as fish omega-3s and soy, and these are just the ones we know about. Remember, it’s ground flaxseed you want to add to your yogurt or cereal. All those healthy components aren’t absorbed and available to the body until the seed is ground.

10. Low-fat dairy
Dairy foods deliver a team of players that’s important for healthy bones (calcium, vitamin D, protein, phosphorus, magnesium, vitamins A and B6), some of which have synergy together. Calcium combined with vitamin D, for example, may reduce the risk of colon cancer. Including a couple of low-fat dairy servings a day is also part of the DASH (Dietary Approaches to Stop Hypertension) diet to lower hypertension.

The bottom line wisdom to food synergy is evident. And here’s the bonus: the more you incorporate powerhouse foods and beverages into your day, the less room there is for the more processed and nutrient-poor foods and beverages that now monopolize so many of our diets.

Sources: http://www.huffingtonpost.com/ , http://www.webmd.com/