Did you know that what you eat together can be just as important as what you eat? It’s true! Science shows that combining the right foods can supercharge your health, boost your energy, and even make your meals more enjoyable.
Think about it: your meals are like a team. When the players—your ingredients—work together, the results can be amazing! But when they don’t, you might be missing out on nutrients or even slowing down your body’s ability to feel its best.
For example, pairing vitamin-rich veggies with healthy fats like olive oil or avocado can help your body absorb those nutrients more efficiently. Or combining iron-rich foods with a source of vitamin C—like spinach and a squeeze of lemon—can give your energy levels a real boost.
The best part? These little tweaks don’t mean you have to sacrifice flavor or fun. In fact, discovering new combinations can make mealtime more exciting and satisfying. Let’s dive into the world of food pairings and see how a few small changes can create big benefits for your health and happiness!
Apples + Chocolate = Protect Your Heart and Fight Off Allergies:
Apples are high in an anti- inflammatory substance called quercetin. “By itself, quercetin has been shown to reduce the risk of allergies, heart attack, Alzheimer’s, Parkinson’s and various cancers,” says Tom Sanders, professor of nutrition at King’s College London. “Chocolate, along with grapes, red wine and tea contains catechin, an antioxidant that reduces risk of atherosclerosis and cancer. Together, according to nutritionists at the National University of Singapore, the two go above and beyond the sum of their already potent parts. They also loosen clumpy blood platelets, improving cardiovascular health and reducing your overall risk of heart attack and stroke by up to a quarter. So, this is how you eat for good health.
Blueberries + Grapes = Lower Your Cancer Risk and Cholesterol:
“Eating a combination of fruit provides more benefits than eating just one type-it’s synergistic,” says Cath Collins, chief dietician at St George’s Hospital, London. “Combining fruits makes different antioxidants work together.” Which is what Warsaw University discovered with blueberries and grapes. Both clock hefty amounts of vitamin C and the cancer-fighting compound Pterostilbene. Eaten together, their effects are more than doubled. And they also lowered cholesterol. Now, that’s what we call sweet and nutritious.
Melon + Egg = Eat Yourself Slim:
The most popular breakfast protein source have an extra benefit when you eat them with a continental slice of melon. The protein in the eggs slows the absorption of carbohydrates from melon (and your morning toast), minimising both insulin and blood-sugar spikes and the energy-zapping crashes that follow. High insulin levels are Linked to diabetes, cancer and other diseases. Plus, slowing your absorption of carbs means your body is better able to read the signal that you’re full, preventing overeating and indigestion. Not a bad start to a day.
Broccoli + Tomatoes = Slash Your Risk of Prostate Cancer:
No one’s quite sure why, but new research shows this combination prevents prostate cancer better than any prescription drug. The University of Illinois study found nothing shrunk prostate tumors in rats more effectively, apart from the rather less appealing measure of castration. Quite a motivator for mice and men. “We know these two foods work better together, but it’s going to take years to find out exactly why,” says study author Dr. John Erdman. In the meantime, we know what you’d rather be doing with the pizza cutter.
Lemon + Kale = Strength and Muscle Endurance:
Iron is vital for getting oxygen to your red blood cells, which then carry it to your muscles/staving off fatigue. “And the vitamin C in lemon makes the iron in veggies much easier to absorb,” says Sanders. It converts plant-based iron into a form similar to that found in fish and red meat. So adding a squeeze of citrus to your greens gives the benefits of a sirloin or tuna steak for a fraction of the cost. Sanders recommends getting your vitamin C from lemons or limes, strawberries, tomatoes, peppers and broccoli and your plant-based iron from kale, leeks and spinach.
Porridge + Orange Juice = A Nutrient-Rich Jet-Wash For Your Arteries:
These two morning staples form a dynamic duo to fight the classic villain cholesterol. Research from the Antioxidants Research Lab at the US Department of Agriculture found downing vitamin C-rich orange juice with a bowl of unprocessed porridge is twice as effective at cleaning your arteries and preventing heart attacks as either breakfast staple alone. “The organic compounds in both, called phenols, stabilise your ‘bad’ LDL cholesterol when consumed together,” says Tom Sanders. professor of nutrition at King’s College London.