Saturday, March 19, 2011

Nutrient Dense Food Combinations

"Why does orange juice taste so good with oatmeal? And what is it about olive oil that enhances the flavor of tomatoes? The answers to these questions, it turns out, are buried deep within our instincts. New evidence suggests that certain foods that taste great together also interact with one another in nutritionally positive ways. In other words, two particular foods consumed in combination can actually deliver more benefits than either one would on its own. Epidemiologist David R. Jacobs refers to this phenomenon as “food synergy.” He believes that it might explain why we are inherently crave certain foods together, as well as how they join forces to protect and nourish our bodies. Here are 10 food combos that maximize absorption of the good elements while keeping the bad ones out of your system."

1. Spinach & Beets
Article - Food Combos - Spinach and Beets Popeye has been selling us on the power of spinach for 80 years, but he should skip the canned variety and, if he really wants to do himself some good, throw in some beets. According to dietitian Joanne Larsen, dark green, leafy vegetables like spinach and kale are best eaten in combination with another veggie high in Vitamin C like beets, because “iron absorption in your intestines is improved by Vitamin C.” Tomatoes and bell peppers are also great sources of the immuno-boosting vitamin, for those who don’t like having pink-stained hands. Try serving Roasted Beet Salad over a bed of baby spinach.

2 . Tomatoes & Olive Oil
Article - Food Combos - Tomatoes and Olive Oil Greeks consume more of these two ingredients per capita than anyone else, and they have higher life expectancies than Americans. Tomatoes are rich in an antioxidant called lycopene, which has been proven to reduce the risk of cardiovascular disease and certain cancers. But lycopene is also fat-soluble, which means combining it with a healthy, monounsaturated fat like olive oil helps boost absorption even more. Technique: Sautéed tomatoes, olive oil, salt, and pepper make a great fresh pasta sauce; but you can also whip up a quick Caprese salad by adding some mozzarella and basil to sliced tomatoes drizzled with olive oil.

3. Beef & Carrots
Article - Food Combos - Beef and Carrots When you’re in the mood for a hearty meal, try this mix that will boost your immune function. The Vitamin A in the carrots is best absorbed when bound to a protein. Plus, the beef delivers an extra dose of zinc, which protects against weakening of the immune system.

4. Green Tea & Lemon
Article - Food Combos - Green Tea and Lemon Green tea is a true liquid miracle worker—it’s packed with antioxidants, revs up metabolism, and keeps you hydrated. When drunk with lemon, its benefits become turbocharged—your body absorbs 13 times as many more antioxidants than when consumed on its own.

5. Garlic & Fish
Article - Food Combos - Garlic and Fish These two flavors were made for each other, and when combined, the cholesterol-reducing fish oils and heart-healthy garlic can act as an anti-inflammatory agent.

6. Red Meats & Rosemary
Article - Food Combos - Red Meat and Rosemary While red meats shouldn’t generally be seen as health foods, we’re all going to order the steak once in a while. But you can mitigate the damage in a way that only adds to the taste. The antioxidants rosmarinic acid and carnosic acid, both found in rosemary, can soak up and neutralize the meat’s free radicals, which are one of the key causes of signs of aging.

7. Orange Juice & Oatmeal
Article - Food Combos - Orange Juice and Oatmeal This is the real breakfast of champions. The combination of these morning basics has actually been shown to prevent heart attacks and clean arteries twice as effectively as ingesting either one on its own. The organic compounds known as phenols (found in both) stabilize cholesterol levels when consumed together. Tip: Instant oatmeal is often processed with added sugars, salt, and colorings, so go for old-fashioned rolled oats. 

8. Blueberries & Grapes
Article - Food Combos - Blueberries and Grapes Both of these antioxidant-packed fruits are great for on-the-go snacking or for adding to yogurt. But it’s also been proven that fruits mixed together actually have a greater antioxidant response than one fruit eaten on its own. Trick: Buy blueberries and grapes when they’re in season, freeze them in a single layer on a baking sheet, then store them in bags for year-round use.

9. Nuts & Seeds & Dried Fruit
Article - Food Combos - Nuts and Seeds and Dried Fruit Trail mix, anyone? Nutritionist Lauren Talbot says that nuts and seeds are high in protein and contain little water (as do dried fruits), and that eating these dense foods together makes for easier digestion. Toss together some Crunchy Trail Mix for a nutritious snack.

Thank you The Daily Beast