Certain foods help your body absorb more nutrients when eaten together. Pairings like tomatoes with olive oil or beans with peppers can improve how well your body absorbs antioxidants, iron, and fat-soluble vitamins.Nutrient synergy is a helpful upgrade, not a rule. These combinations can offer incremental benefits, but they\u2019re not something you need to dwell on to eat well.The best food pairings balance nutrition and flavor. Many synergistic combos, from yogurt with honey to turmeric and pepper, naturally taste great together \u2014 making them easy additions to everyday meals.<\/p>\n
We all know there are certain foods that just belong together. Think chocolate and peanut butter, steak and gorgonzola, butter and pretty much anything. Certain food combinations can even work to support your health as they light up your tastebuds. Nutrient synergy<\/a> describes how two or more nutrients work together to maximize the nutritional benefits of each.\u00a0\n<\/p>\n \u201cWhen you combine certain foods, the nutrients deliver more benefits than when they’re eaten alone,\u201d says Dawn Jackson Blatner, RDN, CSSD<\/a>, author of The Superfood Swap. Luckily, synergistic foods often taste pretty great together too. For example, lycopene, an antioxidant in tomatoes linked to heart health, is more readily absorbed by the body when you cook your tomatoes in olive oil.\u00a0\n<\/p>\n \u201cWhen I talk about nutrient synergy with clients, I frame it as a nice-to-have, not another rule,\u201d says Abbey Sharp, RD<\/a>, author of The Hunger Crushing Combo Method. \u201cThis isn\u2019t about micromanaging every bite, but about gentle upgrades you can make if and when it feels supportive.\u201d\n<\/p>\n With that in mind, take what you\u2019d like from this list of ways to maximize the nutritional benefits of foods like yogurt and beans. Here\u2019s what the science and registered dietitians have to say.\u00a0\n<\/p>\n Nutrient synergies to try\u00a0 You might already be drizzling honey on top of Greek yogurt for a lightly sweetened breakfast or snack, but you might not know there are some additional benefits to eating them together. The honey may help support probiotic activity in yogurt, according to research<\/a> in the Journal of Nutrition. \u201cHoney acts as fuel to help the good bacteria in yogurt flourish,” says Blatner. The key is to start with plain yogurt and not go overboard on the honey. Adding a drizzle of honey keeps added sugars in check, while still getting the benefits. Blatner also suggests making a yogurt fruit dip or freezing the two to make a frozen honey-yogurt bark.\u00a0\n<\/p>\n Tomatoes and olive oil\u00a0 <\/p>\n Adding a splash of olive oil to your marinara sauce or tomato sandwich not only enhances flavor but greatly increases the amount of lycopene<\/a> that your body can absorb. This powerful antioxidant found in tomatoes is linked to heart health, reducing your risk of some cancers, and helping to fend off inflammation. As Italians know, tomatoes and olive oil are also a perfect culinary pairing. Make pasta<\/a> with cherry tomatoes and olive oil, swirl olive oil on top of tomato soup, or roast grape tomatoes in olive oil for a simple crostini topping<\/a>.\u00a0\n<\/p>\n Leafy greens and salad dressing\u00a0 <\/p>\n Pairing salad greens with healthy, unsaturated fats such as \u201colive oil, nuts, seeds or avocado helps absorb fat-soluble vitamins like A, D, E, and K,\u201d says Sharp. \u201cPlus, this is a very intuitive pairing since salad is far more satisfying with fat.\u201d This is one reason why low-fat salad dressings in the \u201990s were not the way to go, neither from a flavor nor nutrition perspective. Choosing a salad dressing made with olive oil, or another high-quality oil, also helps you get more vitamins out of your leafy greens. Dress your greens in a flavorful dressing like our Whole Lemon Vinaigrette<\/a>, and try many types of greens, such as kale, spinach, and Swiss chard in addition to leafy salad greens.\n<\/p>\n Turmeric and black pepper\u00a0 <\/p>\n Turmeric is the golden spice<\/a> that adds color and flavor to many dishes. It\u2019s also known for its anti-inflammatory effects and potential benefits for digestion, heart health, and more. That\u2019s thanks to the compound curcumin. To get the most out of your turmeric, pair it with black pepper, which contains the compound piperine that is synergistic with curcumin. Blatner points to a study<\/a> that suggests black pepper may increase the absorption of turmeric by over 2000%.\n<\/p>\n These two spices are often found together in Indian and other global cuisines. Try dishes like Tofu Bhurji<\/a> and Turmeric Lamb Kebabs<\/a> to maximize their benefits. Blatner also recommends making haldi doodh<\/a>, a golden milk tea \u201cwith warm milk, turmeric, black pepper, cinnamon, and a touch of honey.”\n<\/p>\n Beans and red bell peppers <\/p>\n The iron in plant proteins can be absorbed more significantly when consumed with foods that are rich in vitamin C. As such, pairing beans with a food rich in vitamin C like bell peppers helps boost iron absorption<\/a>, says Sharp. This pairing is especially important if you are a vegetarian or don\u2019t eat much red meat. Try adding bell peppers to Cuban black beans<\/a> or lemon juice to butter beans<\/a>.\n<\/p>\n Beyond peppers and lemon, there are countless ways to combine plant sources of iron with vitamin C. Blatner also suggests pairing iron-rich spinach with strawberries, a good source of vitamin C, in salads. “Blend strawberries, vinegar, and oil for a quick strawberry vinaigrette to drizzle on a salad of spinach, pistachios, and goat cheese,” she recommends.\u00a0\n<\/p>\n Tea and lemon <\/p>\n Tea is one of the most nutritious beverages you can drink. Adding some lemon slices to it not only brightens up your cup but can also help you absorb more nutrients. Blatner explains that citrus helps the body absorb tea antioxidants called catechins. You\u2019ll still get those antioxidants<\/a> if you don\u2019t add any fruit, but your body can absorb more of them with a squeeze of citrus. This works with any citrus, but Blatner likes to keep it simple and squeeze lemon into iced or hot tea.\u00a0\n<\/p>\n Bottom line <\/p>\n Certain food pairings work well because they allow your body to absorb more of the nutrients, and they also just make sense on your plate. Eating a robust variety of foods helps you get lots of different nutrients while also making your diet more interesting than an endless repetition of meal-prepped chicken with broccoli and sweet potatoes. Get creative in the kitchen, have fun with flavor, and pair these foods for a delicious nutrition boost.<\/p>\n","protected":false},"excerpt":{"rendered":"Certain foods help your body absorb more nutrients when eaten together. Pairings like tomatoes with olive oil or…\n","protected":false},"author":2,"featured_media":227602,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[163,85,46,543],"class_list":{"0":"post-227601","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-il","10":"tag-israel","11":"tag-nutrition"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/227601","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/comments?post=227601"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/227601\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media\/227602"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media?parent=227601"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/categories?post=227601"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/tags?post=227601"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n Honey and yogurt <\/p>\n