What is Food Synergy and Which Food Synergies Will Help Boost Your Health

Food synergy is the idea that when you combine certain foods, their nutrients, and compounds work together to provide more significant health benefits than if you were to consume them separately.

In simpler terms, certain foods become more nutritious when eaten together because they enhance each other’s positive effects on health.

This concept is considered healthy because it encourages a balanced and diverse diet that maximizes nutrient intake. By eating a variety of whole foods and pairing them in a way that takes advantage of their synergistic effects, individuals can potentially improve the absorption of nutrients, increase their antioxidant capacity, and reduce the risk of chronic diseases.

To help you understand food synergy better, here are some examples of food combinations that work well together:

1. Broccoli and Lemon Juice: Combining broccoli with lemon juice helps your body absorb the plant-based iron in broccoli more effectively because the vitamin C in lemon enhances its absorption.

2. Strawberries and Eggs: Eating strawberries with eggs can boost the absorption of the antioxidant compound ellagic acid in strawberries. The fat from the eggs aids in the absorption of this beneficial antioxidant.

3. Turmeric, Black Pepper, Olive Oil, and Heat: Turmeric contains a powerful antioxidant called curcumin, but it’s not easily absorbed by the body. When you pair turmeric with black pepper (which contains piperine) and healthy fats like olive oil and apply heat, you enhance the absorption of curcumin, unlocking its potential benefits.

4. Carrots and Olive Oil, Avocado and Red Peppers: Vitamin A is fat-soluble, so when you combine foods rich in vitamin A (like carrots or red peppers) with healthy fats like olive oil or avocado, it improves the absorption of this essential nutrient.

5. Chickpeas and Rice: Chickpeas lack the essential amino acid methionine, but rice contains more bioavailable methionine. Combining them ensures you get a complete set of amino acids for better protein utilization.

6. Green Tea and Lemon: Adding lemon to your green tea not only adds flavour but also increases the absorption of the antioxidants in green tea, maximizing its potential health benefits.

It’s important to note that food synergy should be a part of an overall healthy eating pattern, taking into consideration individual dietary needs, preferences, and any specific health conditions. These examples illustrate that certain food combinations can work together to provide your body with improved nutrition and health benefits, similar to famous partnerships in pop culture where elements are better together than apart.

First published on: 04 Oct 2023, 15:23 IST