Food Synergy: Unlocking the Benefits of Different Food Combinations and their Beneficial Effects

Our cells need fuel in the form of food to process and function properly. Food consists of mixtures of nutrients that serve as fuel for the body. When certain nutrients are consumed together, they produce beneficial results. Hence, synergistic foods offer potential health benefits when combined. Food synergy is the concept of linking foods to health, and it plays a vital role in combating nutritional deficiencies.

What are the secret food combinations that work better together for your potential health benefits?

Some of the synergistic food nutrients are discussed below:

Green tea and Black Pepper

Some Synergistic foods act as immune boosters. For instance, foods like green tea and black pepper work synergistically and enhance the bioavailability of epigallocatechin gallate. For example, a research study reveals that piperine present in black pepper inhibits the glucuronidation of EGCG, thereby lowering the transit rate of EGCG in the gastrointestinal (GI) tract. Hence, Green tea’s high amount of catechin is associated with improved immune tolerance (Lamber, 2004). Also, lemon, along with green tea, enhances the absorption of EGCG ten times more when compared to the absorption when green tea is drunk alone. A study published in Food Chemistry ensured that vitamin C promotes the absorption and utilization of antioxidants in green tea five times more when compared to green tea consumed alone. The catechins and vitamin C act synergistically for better absorption of antioxidants (Mandal, 2012).

Garlic and Honey

Synergistic foods seek to prevent infections. For example, garlic and honey with phenols and fatty acids significantly contribute to antibacterial activity. These act synergistically to reduce bacteria’s growth and killing activity (Natarajan, Ramasamy, & Palanisamy, 2019).

Lemon and Green Leafy Vegetables

This combination addresses iron deficiency by increasing haemoglobin. It helps improve the bioavailability of iron in the blood volume. Ascorbic acid or vitamin C enhances the dietary absorption of non-heme iron. First, it forms non-absorbable iron, and later, ferric iron is converted to ferrous iron, which helps better absorb iron into the mucosal cells (Hallberg et al., 1993).

Yoghurt and Banana

Yoghurt and banana combination is a source of mutual benefits of probiotics and prebiotics. Probiotics introduce good bacteria into the gut, whereas prebiotics act as a fertilizer for the good bacteria. So, consuming probiotics and prebiotics is good for the gut bacteria and improves gastrointestinal digestion. Moreover, Inulin present in bananas energizes the growth of good bacteria in yoghurt, which helps to improve immunity and regulate digestion (Hallberg et al., 1993).

Onion and Grape Combination

Studies have shown that a synergistic combination of foods is important in preventing chronic diseases. For example, the Onion and grape combination resulted in a synergistic antiproliferative effect. Black grapes are rich in polyphenol antioxidant catechin, which helps prevent cardiovascular disease, cancer, neurological disorders, and weight management. Studies have shown that this combination helps to relieve allergy symptoms and improve cardiovascular protection by improving circulation (Wang et al., 2013).

Red Meat and Spices

People who frequently consume red meat are more exposed to carcinogens and cancer-causing agents. These agents are formed when meat is cooked at very high temperatures (grilling). Research studies have found that certain phenolic compounds and antioxidants in rosemary spice could hinder the formation of carcinogenic compounds when added to red meat (Tsen, Ameri,  & Smith, 2006).

Blueberries and Strawberries

This combination has potential protective antioxidant effects on neuronal functioning. Antioxidant-rich blueberries and strawberries reduce oxidative stress and inflammation and thus improve neuronal signal processing.

References

Hallberg, L., Rossander-Hulthèn, L., Brune, M., & Gleerup, A. (1993). Inhibition of haem-iron absorption in man by calcium. British Journal of Nutrition, 69(2), 533–540. https://doi.org/10.1079/bjn19930053

Lambert, J. D., Hong, J., Kim, D. H., Mishin, V. M., & Yang, C. S. (2004). Piperine Enhances the Bioavailability of the Tea Polyphenol (−)-Epigallocatechin-3-gallate in Mice. The Journal of Nutrition, 134(8), 1948–1952. https://doi.org/10.1093/jn/134.8.1948

Mandal, S., Rajani, G., Sharma, R., & Gupta, N. (2012). In vitro antioxidant and anti-inflammatory potential of Polyalthia longifolia in rats. Indian Journal of Pharmacology, 44(2), 277. https://doi.org/10.4103/0253-7613.93873

Natarajan, T. D., Ramasamy, J. R., & Palanisamy, K. (2019). Nutraceutical potentials of synergic foods: a systematic review. Journal of Ethnic Foods, 6(1). https://doi.org/10.1186/s42779-019-0033-3

Tsen, S., Ameri, F., & Smith, J. (2006). Effects of Rosemary Extracts on the Reduction of Heterocyclic Amines in Beef Patties. Journal of Food Science, 71(8), C469–C473. https://doi.org/10.1111/j.1750-3841.2006.00149.x

Wang, S., Zhu, F., Meckling, K. A., & Marcone, M. F. (2013). Antioxidant Capacity of Food Mixtures Is Not Correlated with Their Antiproliferative Activity Against MCF-7 Breast Cancer Cells. Journal of Medicinal Food, 16(12), 1138–1145. https://doi.org/10.1089/jmf.2013.0051