Food Synergy: 5 Healthy Food Combinations

Eating healthy food is step 1. Pairing the right foods together is step 2. We often overlook or have little knowledge around which healthy foods go well together not only for taste but to maximize their particular benefits. Here are 5 combos to try this weekend. 

In May, a significant study published in the American Journal of Clinical Nutrition reported that salads had an increased nutritional potency if eggs were added to them. The reason being because eggs help your body to absorb carotenoids which are pigments that give veggies color and help fight weight gain. 


1. Tuna + Ginger

Pairing a tuna roll, or a few pieces of tuna sashimi, with ginger can help your reduce belly fat or visceral fat which we've talked about is the most dangerous fat on the body, being a huge proponent for inflammation which can lead to cancer and a number of other chronic diseases. The ginger accelerates gastric emptying and it also blocks several genes and enzymes in the body that promote bloat. Tuna’s is a great source of docosahexaenoic acid, a type of omega-3 fat that can ward off stress chemicals that promote flab storage and down-regulate fat genes in the stomach, stopping belly fat cells from growing larger.

2. Spinach + Avocado Oil

Ever tried avocado oil? If you're sick of olive oil, you've got to add this one to your grocery list. Yes, it's made from pressed avocados and rich in heart-healthy monounsaturated fats that may help improve cholesterol and ward off hunger. This delicious oil also contains vitamins B and E and potassium which helps with that bloated belly. 

3. Apples and Chocolate

Everyone rejoice. Red Delicious are high in anti-inflammatory flavonoid called quercetin, which can be found in high quantities in the skins of the apple. The important thing with these is to buy organic. This flavonoid has been shown to reduce the risk of allergies, heart attack, Alzheimer's Parkinson's, prostate and lung cancers. Again, the flavonoid catechin (antioxidant) reduces the risk of cancer. When combined loosen clumpy blood platelets and improve cardiovascular health. 

4. Lemon & Kale

Vitamin C continues to be a very important vitamin and an important function of this essential nutrient is its role in producing plant-based iron and make it more absorbable. It actually converts that iron into a similar form to what's found in fish and red meats. Why is iron important? Iron carries oxygen to red blood cells, fighting muscle fatigue. 

Get your vitamin C from citrus fruits, dark leafy greens, strawberries, tomatoes, bell peppers and broccoli. Then for your plant-based iron, try leeks, beet greens, kale, spinach, mustard greens, Swiss chard and fortified cereals. 

If you're sauteing some greens or constructing your salad for lunch, simply add a squeeze of citrus juice. This will help increase your immunity and muscle strength, with more punch than by eating the foods separately. 

5. 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, while keeping your memory healthy and sharp. When in combination with purple grapes which contain catechin (another flavonoid) scientists found it may inhibit blood clots and boost heart health. Other good sources of this flavonoid is red wine, chocolate and green tea.  

Also try:

  • Corn + Beans
  • Almonds + Yogurt
  • Eggs + Cantaloupe
  • Garlic + Fish
  • Red meat and Rosemary
  • Turmeric + Black Pepper
  • Soy + Salmon
  • Peanuts + Whole Wheat
  • Blueberries + Grapes
  • Broccoli + Tomatoes
  • Tomatoes + Avocado
  • Scrambled Eggs + Red Pepper
  • Homemade Salsa + Chickpeas