WEST PALM BEACH, FL -- Summertime produce is packed with nutrients that offer protection against disease and contribute to general good health. And eating certain foods in specific combinations can actually double the disease-fighting potency. This is called food synergy, and when you combine it with other strategies such as finding the secret sources of nutrients and swapping unhealthy choices for healthy ones, your body will reap the benefits.
There’s more evidence that certain components in the foods and beverages we consume interact with each other to give our bodies extra disease protection and a nutrient boost. For instance, vitamin C increases the body’s ability to absorb iron. So, throw orange slices into your spinach salad or have a glass of OJ with your oatmeal. Vitamin D aides in the absorption of calcium to help build strong bones and protect older adults with osteoporosis, so try pairing your cheese omelet with a glass of milk to get the most bang for your buck. Suppress your appetite by combining two sources of zinc at each meal. Eat beef, fish or chicken with a side of beans or brown rice. Onions are more potent antioxidants when cooked with garlic. Cook tomatoes in healthy oil like olive or canola to increase the absorption of disease-fighting nutrients. Vegetable combinations like succotash, ratatouille and even peas and carrots may work in concert to help release all of the available nutrients.
Secret sources of nutrients are in common foods already in your refrigerator or cupboard. Fresh herbs like oregano, dill, garden thyme, rosemary and peppermint have antioxidant effects. Cinnamon contains calcium and helps lower cholesterol. Cannelini beans are an excellent source of iron, more than spinach and some red meats. They’re also low in fat, rich sources of B vitamins richer in protein than any other plant food, have as much cholesterol lowering fiber as oats and some beans have even more health-promoting antioxidants than blueberries. Chickpeas, including Hummus, contain a trace mineral that helps the body detoxify sulfites, which are essential for healthy blood and high energy. Dark chocolate helps lower high blood pressure. A papaya has almost double the potassium as a banana. The bulk of an apple’s anticancer properties is in its peel. Plant based calcium include soybeans, broccoli, collards, Chinese cabbage, kale, mustard greens and okra.
And here’s the quickest, easiest way to boost your food health. Substitute hummus or sliced avocado for mayonnaise on your sandwiches. Replace croutons with nuts in salads. Swap whole wheat pita for croissants, rolls or white bread. Swap fiber cereal for granola. Use low fat yogurt instead of sour cream. Quinoa is a tasty alternative to rice. And substitute panko (Japanese bread crumbs) for ordinary bread or cracker crumbs.
Use these recipes and see how easy it is to swap, synergize, and find secret sources.
White Bean and Roasted Chicken Salad
SYNERGY: Pair 2 sources of zinc for maximum zinc absorption. Zinc helps to control your appetite, so you're less likely to overeat. Try this combination of chicken with white beans.
SWAP: Make your own dressing using olive oil and fresh ingredients instead of buying a bottled dressing with added sugar and preservatives.
SECRET SOURCE: Cannellini beans are an excellent source of iron–more than spinach and some red meats. They also are richer in protein than many other plant foods and have as much fiber as oats.
Baby Spinach Salad with Candied Hazelnuts
SYNERGY: Vitamin C from the fresh orange sections and the OJ in the dressing help increase absorption of the iron in the spinach.
SWAP: Skip the croutons and add a salty crunch to your salad by topping with heart-healthy nuts like almonds and pistachios.
SECRET SOURCE: Hazelnuts are rich in heart healthy vitamin E as well as folate which helps reduce the risk of birth defects.
You can find more recipes and information at MyRecipes.com.
