Eight Food Combos to Boost Your Health

A healthy body allows you to stay ahead of the game. Eating a well-balanced diet that meets your nutritional needs is the best way to optimise your health. But how you combine these types of foods also influences the amounts of nutrients that your body receives.

Here are eight nutrient-rich combos that give your body more bang for your buck.

1. Yoghurt and Banana

Banana contains inulin, a prebiotic soluble fibre. Inulin not only promotes the health of your gut but also enhances the amount of calcium that your body absorbs from the yoghurt. Good news for your bones and muscle contractions.

Tip: There are a lot of different yoghurts out there, some containing as much sugar as ice cream. Opt for plain yoghurt. The banana adds sweetness, and a sprinkle of cinnamon increases your perception of sugar.

2. Extra Virgin Olive Oil and Tomato

Extra virgin olive oil has many health benefits. It is a heart-healthy monounsaturated fat, and it also helps your body absorb the lycopene found in tomatoes. Lycopene is a fat-soluble antioxidant that protects your skin and heart health, and it may reduce your risk of certain cancers like prostate cancer.

Here is a meal idea to tempt your taste buds: soup with a side of toasted sourdough bread, tomato and cream cheese. Try a soup containing tomato for an extra bonus. The lycopene in tomatoes is better absorbed when cooked, such as in tomato soup.

Sourdough, Cream Cheese and Tomato Toast
Serves 1

Ingredients:

1-2 slices of traditionally made sourdough bread, toasted
50g low-fat cream cheese
1 medium tomato, sliced
1 tablespoon of extra virgin olive oil
1 small garlic clove, crushed
2 basil leaves, sliced thinly
1 teaspoon of oregano

3. Avocado and Onion

Onions contain a compound called quercetin, another fat-soluble antioxidant. This flavonoid can reduce inflammation, improve heart health and lower your risk of cancer, diabetes and neurodegenerative diseases. Being fat-soluble, it pairs perfectly with the healthy fats in avocado. They also contain fibre and essential vitamins that support heart and eye health and digestion.

4. Hummus and Capsicum

Capsicum dipped in hummus is a great snack. Capsicums are high in vitamin C and antioxidants that boost the immune system, fight cellular damage and support eye health. Hummus is nutrient dense, supporting the heart and digestion.

The combination of hummus and capsicum is a win for your body. The vitamin C in capsicum enhances the non-haem iron found in hummus fourfold.

5. Egg and Cheese

This combo is a perfect match in a sandwich with salad, and it is another win for your body. The vitamin D found in egg yolk is needed for your body to better absorb the calcium found in cheese. Together, they boost muscle growth, bone health and brain function.

6. Nut Butter and Sweet Potato

Nut butter on sweet potato toast is a match made in heaven. Sweet potato toast is just a slice of sweet potato baked in the oven. Sweet potato is jam-packed with beta-carotene, a precursor to vitamin A and a fat-soluble antioxidant that helps your skin and eye health. It is better absorbed with healthy fats like those found in nut butter.

7. Lemon and Tea

Having tea is a great ritual for self-care and finding stillness in your day. Tea has many other health benefits for your body. It is a rich source of catechins, a type of polyphenol that acts as an antioxidant.
Catechins can break down during digestion. The good news for your body is that the vitamin C found in lemons helps to protect these antioxidants, increasing the amount of catechins your body absorbs.

8. Pine Nuts and Kale

This combination is great in a salad. Pine nuts are nutrient-dense seeds that are rich in healthy fats, antioxidants and essential minerals like magnesium, zinc and iron. Kale has a matrix of health benefits, such as its richness in vitamins A and K. These two fat-soluble vitamins are better absorbed with fats, such as the healthy fats found in pine nuts.

Try this salad recipe:

Kale and Pine Nut Salad
Serves 4

6 cups fresh kale
2 tablespoons pine nuts
1/2 cup reduced-fat feta cheese
1 tablespoon extra virgin olive oil
1 small avocado

Herbs and spices as desired

Take Home Message

Foods are truly amazing in what they give your body in terms of health and function. What is even more impressive is how they work together to promote even greater health benefits for your body through smart pairing.