Superfood Synergies

Perhaps you’ve always intuitively eaten certain foods together out of habit or because they taste great together. Or maybe you’ve never before considered pairing some of these foods. Either way, certain food combinations work together in synergy to maximize their health benefits to you. Try these food combinations to lower cancer risk, strengthen bones, boost immunity, and get better skin!

Pair: Salsa and Avocado
Get: Lower cancer risk
No wonder Mexican cuisine always combines salsa and guacamole! A study in Ohio State University found that the healthy monounsaturated fat in avocado helps you absorb four times more of the cancer-fighting lycopene and almost three times more of the immune-boosting beta-carotene in the salsa than just eating salsa alone.
Also try: Tomato with Olive Oil. Lycopene in tomato is a fat-soluble nutrient, so the olive oil can help you soak it up.

Pair: Iron-Fortified Cereal & Orange Juice
Get: Even More Energy
This breakfast combination is a great way to get supercharged for your morning classes! Nutritionists at Boston University say that drinking half a cup of orange juice along with iron-fortified cereal increases the amount of iron absorbed by six times. Getting enough iron is one of the best ways to feel enhance energy.
Also try: Marinate iron-rich tofu with ½ cup of fresh orange juice, 1 tablespoon grated ginger, and 2 minced garlic cloves. Grill over medium heat and enjoy!

Pair: Peanut Butter & Milk
Get: Super Strong Bones
A peanut butter sandwich with milk is not only a classic lunch, but also a super-healthy combination. Peanut butter is packed with the heart-healthy monounsaturated fat which helps you maximize your absorption of milk’s vitamin D, which helps build your bones. Make a peanut butter smoothie by blending together 1 cup of low-fat or skim milk, 1 teaspoon peanut butter, 1 banana, and ½ cup of ice.
Also try: almond butter, tahini (sesame paste), cashew butter, or any nut-butter with milk.

Pair: Cantaloupe & Yogurt
Get: Extra Immunity Boost
Cantaloupe is excellent just by itself, but you may want to eat it with yogurt to maximize your body’s benefit! The zinc in yogurt helps your body get almost 100% utilization of the virus-fighting vitamin A in the cantaloupe. This super healthy combo makes for a wonderful snack or dessert.
Also try: Beef tenderloin with roasted carrots. Beef is packed with zinc which helps you to absorb the vitamin A in the sweet, succulent carrots. Another great combination is spinach with sweet potatoes.

Pair: Green Tea & Lemon
Get: Heart Support
Here’s a post-meal treat that your body will love you for. Try squeezing a lemon into your green tea. Your body will be able to use five times more catechin, an antioxidant that supports heart health. A Purdue University study found that this is because vitamin C helps to slow the breakdown of catechins in the digestive system. If you don’t have fresh lemon, you can use pre-squeezed lemon juice for the same benefit.
Also try: Dark chocolate with strawberries. Chocolate is another great source of catechin, and the vitamin C in strawberries helps your body use the antioxidant more efficiently. Truly a match made in heaven dessert!

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