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Monday, 20 July 2020 19:41

Your Guide to Healthy Eating

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Food SynergyFifth Blog Article Health Eating 0

What is food synergy? It can be explained as certain foods which are intentionally consumed together, providing increased and unique health benefits.

Some foods that pair well together include:

    • Tomatoes & avocado. The healthy fats in avocado help deliver the carotenoid nutrients from tomatoes.
    • Rosemary & grilled meat. The antioxidants in rosemary seems to stop carcinogens from developing when grilling. Even a few drops of rosemary extract can do the trick.
    • Oatmeal and orange juice. These common breakfast staples are a great combination to stabilize cholesterol levels.
    • Spinach & lemon. Vitamin C aids in the body’s absorption of plant-based iron. A bit of lemon juice will “convert the plant-based iron in your salad into a form that's more similar to the iron found in fish and meat” (Huffpost).
    • Broccoli & tomatoes. This combination can bring extra protection against prostate cancer, according to a 2007 study.
    • Apples & grapes. The antioxidants found in apples, when paired with ​purple g​ rapes, may inhibit blood clots and increase heart health.
    • Garlic & fish. When combined, total cholesterol is lowered.

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Superfoods

Keep in mind no single food item holds the key to great health and nutrients. However, there are a few items that are regarded in high esteem for being “superfoods”:

    • Dark leafy greens. These include kale, swiss chard, collard greens, turnip greens, and spinach.
    • Berries. These include raspberries, strawberries, blueberries, blackberries, and cranberries.
    • Green tea. Full of antioxidants and polyphenolic compounds.
    • Olive oil. Contains high levels of monounsaturated fatty acids (MUFAs) and polyphenolic compounds.
    • Eggs. Contain antioxidants and are nutrient-rich. May increase “good” HDL cholesterol when eaten in moderation (no more than 6-1Fifth Blog Article Health Eating 42 per week).
    • Legumes. Full of nutrients and can prevent and manage various diseases.
    • Nuts & seeds. Rich in fiber, protein, and heart-healthy fats. Also contain anti-inflammatory and antioxidant properties.
    • Kefir (& yogurt). Kefir is rich in probiotics, as well as other nutrients.
    • Ginger. Contains antioxidants & has multiple medicinal effects.
    • Turmeric. Has potent antioxidant and anti-inflammatory effects. Not easily absorbed by the body, but can be remedied by mixing it with black pepper.
    • Sweet potato. Loaded with antioxidants and nutrients.

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Sources

“Better Together: 16 Foods That Are Healthier In Pairs.” HuffPost, HuffPost Wellness, 12 Sept.
2012, www.huffpost.com/entry/food-synergy-food-pairings_n_1874641.

Hill, Ansley. “16 Superfoods That Are Worthy of the Title.” Healthline, Healthline Media,
www.healthline.com/nutrition/true-superfoods#section17.

Read 289 times Last modified on Tuesday, 21 July 2020 16:47