Powerful Food Combinations

Chandi Schwab

I got this off of villagehealth.com and found it facinating. Check these power combos out!


Red Bell Peppers + Black Beans = Improved Immunity

Eating more meatless meals lately to do your heart (and the planet) a favor? You’ll absorb more immune-boosting plant iron by adding in some red bell peppers. That’s because the iron in picks like beans exists in a form called non-heme iron that’s harder for your body to absorb than the iron found in red meat (heme iron). But, adding a dose of vitamin C-rich produce like red peppers converts the iron into a type that’s easier for the body to use.


Eggs + Mango = A Firmer Facade

Want to improve the overall look and strength of your skin? Try consuming this power couple. Eggs are naturally rich in two special amino acids (building blocks of protein) that are essential for the formation of skin-plumping collagen. “And foods rich in vitamin C, like mango, work with these acids to boost collagen production. This helps build back lost stores in the body, which can significantly improve the appearance of skin.


Radicchio + Kale = A Stronger Skeleton
Cup for cup, kale is the king of calcium (it contains three times more than spinach). However, food scientists say you’ll soak up even more of this bone-building mineral by combining kale with some radicchio. Why? The crimson veggie is a rich source of inulin, a carbohydrate that naturally enhances calcium absorption in the intestines.

Avocado + Green Salad = Complexion Protection
You’ll absorb more skin-protecting plant compounds called carotenoids from your veggie salad by adding a little avocado. “Carotenoids reduce free radical damage to effectively protect the skin from the harmful effects of UV rays,” explains Glassman. In a recent study at Ohio State University, people who ate avocado in their salad of lettuce, spinach, and carrots absorbed up to 15 times more carotenoids than those who didn’t eat their salads with avocado. Studies show carotenoids require some fat to be optimally absorbed by the body, which means avocados, which contain solid stores of healthful monounsaturated fats, healthfully fit the bill.


Yogurt + Bran Cereal = Better Digestion
This breakfast is a natural immunity booster. Full of good bacteria, yogurt acts as a probiotic. It encourages healthy bacteria to flourish in your digestive tract, keeping sickness-causing bugs at bay. But probiotics work even better when paired with the prebiotics found in wheat bran. Why? Prebiotics act as nourishment for probiotics, helping them better thrive in the gut so they can do their immunity-boosting magic.


Apricots + Almonds = A Tip-Top Ticker
This power pair helps prevents LDL “bad” cholesterol from oxidizing, a process that happens whenever LDL reacts with free radicals. “And oxidized LDL is harmful because it encourages dangerous plaque build-up in the arteries.


Yogurt + Blueberries = A Stronger Body
Spoon up this tasty snack after a sweaty workout. The reason: Research reveals blueberries possess brain-boosting benefits to keep you better focused during your fitness routine, while yogurt’s hefty stores of protein help repair the little tears in your muscles that naturally occur during exercise. As if that's not enough, the carbs in both the yogurt and fruit naturally replenish your muscles with glycogen, a stored form of energy (dipping too low in glycogen can quickly trigger fatigue). Yogurt’s protein also stimulates a hormone that transports those energizing carbs into your muscles to give your next workout more get-up and go.

Extra-Virgin Olive Oil + Tomatoes = Disease Defense
Tomatoes boast all four major carotenoids (alpha-carotene, beta-carotene, lutein, and lycopene) plus three potent antioxidants (beta-carotene, vitamin E, and vitamin C) that may help fight cancer and heart disease. “You’ll absorb more of these protective chemicals if you eat them with olive oil,” says Magee. “It’s high in healthy monounsaturated fats and slows digestion so you can soak up more of them.”



Oatmeal + Strawberries = A Healthier Heart
Oats contain two important phytochemicals called avenanthramides and phenolic acids. These compounds have been shown in research to work synergistically with vitamin C to reduce the harmful effects of “bad” LDL cholesterol and help prevent the plaque build-up that can lead to heart attacks


Cinnamon + Whole Grain Toast = Increased Energy and Speedier Slimming
Sprinkling on this spice may help keep your blood sugar at a healthier level, which prevents dips in your energy and spikes in your hunger level, says Sass. In a study published in the American Journal of Clinical Nutrition, cinnamon was found to slow the rate of stomach emptying after meals and reduce the rise in blood sugar after meals to negate more noshing later.


Garlic + Onions = Head to Toe Protection
These aromatic veggies both contain a number of organosulfur compounds, heart-healthy plant chemicals that help keep arteries flexible and free of plaque, says Magee. Some of these compounds have even been studied for their power to detoxify carcinogens (cancer-causing substances) in the body. Eating both at the same time means you’re “covering your bases” and boosting your chances of getting more of these healthful compounds, she says.