General health and well-being also depend on the ability to combine foods: what are the ones food combinations that are good for your health?

The truth is that it is not enough to build a healthy and balanced menu to say that you do everything you can to stay healthy and fit. Food pairings must also be considered.

In addition to choosing healthy foods individually, therefore, it is necessary to know the food combinations that are good for your health as they can enhance the beneficial effects and improve general well-being.

The goal is to maintain a varied and balanced approach to your diet, which includes a wide range of healthy and nutritious foods.

The key is synergy

The idea of ​​combining foods is not just a matter of taste, but also of health. Many foods when consumed together can work synergistically, offering a variety of health benefits that would not be attainable if consumed separately. Here are some key principles of this synergy:

• Increased nutrient absorption: Combining foods can improve the absorption of essential nutrients.
• Enhancement of antioxidant properties: Some foods contain antioxidant compounds that, when combined, can work together to counteract oxidative stress in the body.
• Balance of effects on blood sugar: Combining certain foods can help keep blood sugar levels more stable after meals, reducing glycemic swings.
• Improved bioavailability of nutrients: Some nutrients are more easily assimilated when consumed with specific foods.
• Promotion of a healthy intestinal flora: Among the benefits of this synergistic action there is also the promotion of a balanced intestinal flora and good digestion.

What food combinations are good for your health?

The synergistic effect of certain food combinations on health is supported by various scientific studies. Here are some food combinations that are good for your health:

• Spinach and citrus fruits – Spinach, rich in iron, can have a more effective assimilation if consumed together with citrus fruits. Vitamin C present in citrus fruits helps increase the absorption of iron present in these vegetables.
• Tomatoes and olive oil – Tomatoes are a source of lycopene, a powerful antioxidant. The addition of olive oil increases the absorption of lycopene, thanks to the percentage of monounsaturated fatty acids, thus allowing the full exploitation of the properties of olive oil.
• Raw vegetables and EVO oil – This combination maximizes the absorption of nutrients found in vegetables (fat-soluble vitamins, minerals and antioxidants) thanks to the healthy fat content of olive oil. Additionally, adding oil can improve the flavor of vegetables, making them more palatable. Make room for salads and dips.
• Turmeric and black pepper – It is one of the best known combinations. Turmeric is known for its anti-inflammatory and antioxidant properties, but the addition of black pepper increases the absorption of curcumin, the active ingredient in turmeric responsible for the beneficial effects of the super food.
• Legumes and pasta – On the one hand legumes provide vegetable proteins and fiber while on the other hand pasta completes the protein intake and offers gradual release carbohydrates. Together, they offer a wide range of essential nutrients such as fiber, iron and other minerals, promoting good digestive health and helping to keep blood sugar levels stable.
• Yogurt and red fruits – Red fruits are rich in antioxidants. Pairing them with yogurt not only increases antioxidant assimilation, but also promotes intestinal health thanks to the probiotics present in yogurt.

How to make the most of food pairings

To obtain maximum benefits from the food combinations just described, it is important to consider some practical suggestions. Which?

• Variation: Don’t limit yourself to a single combination, but experiment with different combinations to obtain a complete nutritional mix.
• Freshness: It is important to use fresh, seasonal ingredients to maximize nutritional content and taste.
• Cooking methods: Some cooking methods can affect digestibility and nutrient availability. An example? Blanching or bleaching. Choosing methods such as steaming or preparing raw can better preserve nutrients than cooking at high temperatures.
• Balancing: Maintain a balance between the various food groups to ensure a complete nutritional intake.

Making the most of food pairings means not only getting the maximum nutritional value from the foods we eat but also creating tasty and satisfying meals.