Maybe you don't understand why Italians like to add olive oil to tomatoes, or why Japanese people like to add soybean oil to sashimi. It's because these food combinations can double their nutritional value. You can try them too: The Perfect Food Pairings Recommended by Nutritionists (Pictures)
Food Pairing Works Well: Chives and Walnuts for Kidney Health
Tomato and Avocado
Tomatoes are rich in lycopene, a bright antioxidant—carotenoid—that can prevent cancer and cardiovascular diseases. The fat in avocados can make the absorption of carotenoids more effective. Mediterranean cuisine also has such pairings; for example, when eating pasta, adding a little fat will improve its absorption. You can add full-fat salad dressing to salads because research has found that this combination helps with the absorption of another carotenoid (lutein).
Lemon and Kale
Vitamin C helps with the absorption of iron. Experts recommend getting Vitamin C from citrus fruits, leafy green vegetables, strawberries, tomatoes, bell peppers, and broccoli, and getting iron from scallions, beets, kale, spinach, lettuce, and mustard greens.
Broccoli and Tomato
Research has found that this combination can prevent prostate cancer, but the reason has not yet been identified. Both tomatoes and broccoli can stop tumor growth, so the combination of the two might be more effective, but this is yet to be confirmed.
Blueberry and Grape
The health benefits of eating a variety of fruits are greater than those of eating a single type of fruit. Research has found that the antioxidant power in mixed fruits is stronger than that in single fruits. Eating more fruits every day is much more effective than buying expensive supplements.
Apple and Chocolate
Apples, especially red apples, are rich in the anti-inflammatory flavonoid—quercetin, especially in the apple skin. Quercetin can prevent allergies, heart disease, Alzheimer's, prostate cancer, and lung cancer. Chocolate, grapes, red wine, and tea contain the flavonoid—catechins, which help prevent arteriosclerosis and cancer. Research has found that the combination of the two can promote cardiovascular health and increase its anticoagulant ability. Buckwheat, onions, and mulberries also contain quercetin.
Oatmeal and Orange Juice
Research has found that the combination of a cup of Vitamin C-rich orange juice and a bowl of plain oatmeal can clean arteries and prevent heart attacks. This is because the phenolic compounds in both foods can stabilize low-density cholesterol.
Soy and Salmon
Soy products can indeed reduce sperm count, but this refers to processed soy products. Choose unprocessed ones like edamame and tofu. Research has found that isoflavones in soy—genistein—can inhibit the growth of enzymes in the colon and prostate, and can increase the bioavailability of vitamin D in these tissues, and vitamin D can fight cancer. Salmon and tuna are rich in vitamin D, so don't forget to place a plate of edamame with your fish.
Peanut and Whole Wheat
Research has found that peanuts contain amino acids that are missing in whole wheat foods. People need amino acids to build muscle, especially as they get older. This also proves that a sandwich with peanut butter is not junk food, especially if you add a slice of whole wheat bread. >> Four types of people should not eat too many peanuts
Egg and Cantaloupe
Research has found that eating protein foods that contain beneficial carbohydrates can slow down the absorption of carbohydrates, helping to lower glucose and blood sugar levels, thereby reducing inflammation, diabetes, cancer, and other diseases. By slowing down the absorption of glucose, the body will naturally send you a signal that you are full.
Red Meat and Rosemary
The latest research has found that when grilled food is heated to 190°C to 204°C (375°F to 400°F), the antioxidants in the herb rosemary—rosmarinic acid and carnosic acid—help reduce the number of carcinogenic heterocyclic amines, because the antioxidants in the herb can absorb the harmful free radicals in the meat. >> Don't pair pork with these four foods (Pictures)
Turmeric and Pepper
Curcumin in turmeric, used in curry, has anti-cancer, anti-inflammatory, and anti-tumor properties. However, when used alone, its bioavailability may not be high. Adding pepper to turmeric can increase the bioavailability of curcumin by 1000 times, due to the thermal properties of piperine in pepper.
Garlic and Fish
Most seafood contains a large amount of minerals such as zinc, iron, copper, iodine, and selenium. The mixture has natural anti-inflammatory and cholesterol-lowering effects. Moreover, adding garlic when cooking fish is more effective at lowering cholesterol than eating fish alone. This is because garlic can prevent the increase of low-density cholesterol.
Almond and Yogurt
Maybe you know that healthy fats help with the absorption of lycopene, but did you know that many important vitamins are absorbed faster when eaten with fat? Fat-soluble vitamins include vitamins A, D, and E. Carrots, broccoli, and peas all contain vitamin A and should be eaten with healthy fats, such as those in olive oil. Foods rich in vitamin D include fish, milk, yogurt, and orange juice. So add a few almonds to your yogurt, eat full-fat dairy products, and add a slice of bacon.