Perfect Pairs: Superfoods that Work Best When Eaten Together

Lisa Franchi March 16, 2015

Coffee and cake. Soup and salad. Spaghetti and meatballs. Bacon and eggs. These are just some of the many classic pairs our tastes buds can’t simply resist. Really, some comfort foods seem not so good until we pair them with their perfect match. But even in the much healthier world of fruits and vegetables, there are also those that perfectly work when they are eaten together, especially in terms of promoting health. Let’s tackle some of the best superfood pairings and why they are better eaten together:

Tomato and Olive Oil

You know that olive oil is good for you as it contains heart-friendly monounsaturated fats that lower bad cholesterol and raise the good one. But when paired with tomatoes, olive oil become more powerful. According to a 2000 study published in the Free Radical Biology journal, olive oil enhances the antioxidant properties of tomatoes. They taste so good as well together. Just add in some parsley and lettuce, and a few teaspoons of cane vinegar and you already have a sumptuous salad!

Salmon and Collard Greens

Salmon is among the few edible sources of vitamin D (which we generously get from adequate sun exposure). But for your body to absorb vitamin D, it needs calcium. And what could be a better way to get more calcium and enjoy your salmon dish than pair it with collard greens? Sautéed collard greens work perfectly well with grilled salmon. Yum.

Broccoli and Tomato

The next time you prepare some fresh broccoli salad, do add a few slices of tomato. When combined, these two have amazing cancer-fighting powers. That’s according to a study published in the journal Cancer Research in 2007. Researchers tested how diet combinations were slowing down the growth of prostate tumours. They found that diets containing 10% tomato and 10% broccoli are linked to reduced tumour weights.

Turmeric and Black Pepper

Add these two to your dish for better flavour, and more health benefits too! That’s because the piperine in black pepper improves the absorbability of curcumin in turmeric by 1,000 times. This powerful compound is known for its antioxidant, anti-inflammatory, antiseptic, and antibacterial properties.

Apple and Dark Chocolate

Just the sound of it brings music to our ears. And yes, they are perfect pair as well when it comes to health and nutrition! That’s because these two contain heart-healthy compounds that when together, help break blood clots. Apple has the flavonoid quercetin that fights inflammation whilst dark chocolate contains catechins that prevent the hardening of arteries.

Brussels sprouts and Olive Oil

These small versions of cabbage are packed with vitamin K which reduces blood clotting and promotes bone health. However, it is a fat-soluble vitamin, which means it is best absorbed by the body when paired with something that contains significant amount of fats. And what could be a healthier fat source than olive oil? Sautéing Brussels sprouts in olive oil will definitely boost your intake of vitamin K.

Oatmeal and Orange Juice

Instead of coffee or milk, pairing your morning oatmeal with a glass of orange juice works best at cleansing your arteries and preventing heart attack. What’s the reason? Well, the organic compound present in both foods, called phenols, stabilise LDL cholesterol (the bad one), which benefits your heart.

Peanuts and Whole Wheat

Not all foods are blessed with complete amino acids. You rarely get all of them in one meal. A good meal combo to up your intake of essential amino acids are peanuts and whole wheat. The specific amino acids that are absent in wheat are actually in peanuts. So spreading some homemade peanut butter in your whole wheat bread is a delicious way to consume these complete amino acids.

Almond and Yoghurt

Many of the essential vitamins and nutrients are best absorbed when eaten with fats. To get the most nutrients from yoghurt, sprinkle it with chopped almonds. Not only will it make your snack more delicious and enjoyable, but the fats in almonds will help your body absorb more nutrients from yoghurt.

What are the other perfect superfood pairings you know? We’d like to hear from you. Feel free to post in the comment section below.