Dynamic Duos 9 Superfood Pairings for Everyday Health & Nutrition

There are plenty of superfoods that are nutritious on their own. However, when combined with other superfoods, their benefits are significantly enhanced. This is due to the synergistic effects of certain nutrients, which allow the body to absorb and utilize these nutrients more efficiently when consumed together. Below are some food pairings that provide your body with an extra boost of health benefits.

1. Carrots & Hummus for Skin-Boosting Nutrients

When consumed, the nutrient beta-carotene is converted into vitamin A by your body, promoting healthy cell production that keeps your skin youthful and glowing. Vitamin A also stimulates fibroblasts—the cells responsible for developing the tissues that maintain firm, healthy skin—in the deep layers of your skin.¹ However, a healthy source of fat is necessary for the absorption and conversion of beta-carotene.

To incorporate this nutrient duo into your daily diet, consider carrots, which are naturally rich in beta-carotene, and hummus, typically made with a healthy monounsaturated fat source like olive oil. Whether you opt for a convenient snack pack from the grocery store or make homemade hummus, you are providing your skin with essential nutrients.

2. Yogurt & Bananas for Post-Exercise Muscle Recovery

Both bananas and yogurt are excellent for post-exercise recovery.² Bananas provide carbohydrates that replenish depleted glycogen stores in muscles and important electrolyte potassium, which supports muscle comfort. Yogurt, being a quality protein source, is essential for muscle growth and repair. Consuming these two together enhances the absorption of amino acids and glucose, aiding in muscle recovery and strengthening.

For a refreshing post-workout treat, blend 1/2 cup of plain yogurt, 1/2 cup of your preferred milk, a banana, 1/2 cup of blueberries, and 1 tablespoon of honey or maple syrup into a smoothie.

3. Black Beans & Red Bell Pepper for Better Non-Heme Iron Absorption

Iron, a crucial mineral, helps transport oxygen in the blood to various organs.³ Black beans are a good source of non-heme iron, which is found in plants but not easily absorbed by the body. However, consuming vitamin C-rich foods like red bell peppers with black beans can enhance iron absorption up to sixfold.

An easy way to enjoy this combination is in black bean tacos topped with sautéed red bell peppers. For added nutrition, include avocado slices, shredded lettuce, and diced tomatoes, which are additional sources of vitamin C and provide healthy fats.

4. Tomatoes & Olive Oil for Extra Antioxidant Power

Extra-virgin olive oil, a staple of the Mediterranean diet, is known for its heart-healthy fats. Pairing it with tomatoes not only enhances the flavor but also increases the antioxidant benefits from the lycopene found in tomatoes, as demonstrated in a study.⁴

Enjoy this superfood pairing by sautéing tomatoes in extra-virgin olive oil with garlic and herbs, and serve alongside skinless, boneless chicken breasts and a small portion of whole grain pasta.

5. Wine with Rainbow Trout for Better Omega-3 Fatty Acid Absorption

Fish, such as trout and sea bass, are rich in omega-3 fatty acids, crucial for cardiovascular health. Wine, containing heart-healthy polyphenols, enhances omega-3 fatty acid absorption.⁵ Although it's beneficial to drink a glass of wine with your fish meal, remember to limit your intake to 1-2 glasses per day.

Alternatively, use wine in a marinade by mixing equal parts of olive oil, soy sauce, and a dry wine like sherry. Marinate rainbow trout filets for an hour before grilling or pan-searing. You can also explore the heart health benefits of red wine's resveratrol through supplements.

6. Kale & Salmon for Bone Health Nutrition

Calcium is essential for bones, heart, muscles, and more, but it can be challenging for the body to absorb it effectively. However, combining it with a good source of vitamin D from salmon enhances calcium absorption.⁶ Kale, a plant-based source of calcium, pairs excellently with vitamin D-rich salmon.

Here's a delicious way to integrate both ingredients into a meal:

Pan-Seared Salmon with Kale Salad

Prep time: 20 minutes
Cook time: 10 minutes
Inactive time: 10 minutes
Total time: 40 minutes
Serves: 4

Ingredients:

• 4 center-cut salmon filets
• 2 tablespoons lemon juice
• 3 tablespoons (divided) olive oil
• Salt (to taste)
• 1 bunch kale, ribs removed and leaves thinly sliced
• 1/4 cup dates
• 1 apple
• 1/4 cup finely grated pecorino cheese
• 3 tablespoons toasted slivered almonds
• Black pepper (to taste)

Instructions:

1. Whisk together the lemon juice, a tablespoon of olive oil, and salt in a large bowl. Add the kale, toss to coat, and let it stand for 10 minutes.
2. Cut the dates into thin slivers and the apple into matchstick-like pieces. Add the dates, apples, cheese, and almonds to the kale. Season with black pepper, toss, and set aside.
3. Sprinkle the salmon with salt and black pepper. Heat 2 tablespoons of olive oil in a large nonstick skillet over medium-low heat, then increase to medium-high. Place the salmon skin-side up in the pan. Cook until golden brown on one side, about 4 minutes. Flip over and cook until firm to the touch, about 3 minutes more.
4. Divide the salmon and kale salad evenly among four plates.⁷

7. Turmeric & Black Pepper for Better Curcumin Bioavailability

The wellness benefits of Turmeric are primarily due to its antioxidant compounds called curcuminoids. Curcumin, the most active among them, is poorly absorbed on its own. However, when paired with black pepper, which contains piperine, the bioavailability of turmeric's antioxidants increases by up to 2,000%.⁸ Piperine also enhances the effects of turmeric, making curcuminoids more accessible to the body.

An easy way to utilize this pairing is by sprinkling turmeric and black pepper on your meat or poultry before cooking. The naturally-occurring fats in the meal will aid in the absorption of turmeric, which is fat-soluble.

8. Dark Chocolate & Apples for Cardiovascular Health Nutrients

Both dark chocolate and apples support cardiovascular health while satisfying your sweet tooth. A flavonoid called quercetin, found in apple skins, has antioxidant properties that help protect against free radicals.⁹ Dark chocolate, rich in catechins, offers abundant heart-health benefits.¹⁰ When consumed together, these foods amplify each other's effects.

The simplest way to enjoy this pairing is by slicing a fresh apple and enjoying it with pieces of dark chocolate. For a more indulgent treat, melt the chocolate and dip the apple slices in it.

9. Green Tea & Lemon Juice for A Boost of Antioxidants

Green tea is renowned for its extensive health benefits, particularly for the heart. Combining it with lemon juice prevents the breakdown of catechins, allowing the body to absorb more of these powerful antioxidants.¹²

To increase your antioxidant intake, simply brew a cup of green tea, add a splash of lemon juice, and enjoy either hot or cold.

Exploring different food pairings can greatly enhance nutrient absorption and offer varied health benefits. Experiment in the kitchen to discover combinations that best suit your dietary needs. Always consult your doctor before making significant changes to your diet, especially if you are on medication.

If you found this article helpful, consider exploring more topics such as Eating Healthy on a Budget: 12 Tips to Keep You & Your Wallet Fit and 18 Science-Backed Superfoods For a Healthier You. Also, sign up for BubbForest Health Emails to receive expert wellness advice and exclusive promotions directly in your inbox.

About Lindsey Toth, MS, RD
Registered Dietitian, BubbForest Health Products

Lindsey is a nationally-recognized registered dietitian and nutritionist with a soft spot for pie. She empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food.

Her philosophy is that you should take care of your body because it’s the only permanent home you have. It’s what inspired her to pursue a career in nutrition and, ultimately, led her to BubbForest Health.

Sources

¹ The Benefits and Limits of Vitamin A for Your Skin. Healthline. https://www.healthline.com/health/vitamin-a-for-skin

² 8 Recovery Foods That Won't Undo Your Workout. Men's Journal. https://www.mensjournal.com/food-drink/8-recovery-foods-wont-undo-your-workout/

³ 6 Iron-Rich Food Combos—No Meat Required. Health. https://www.health.com/nutrition/vegetarian-iron-food-combos

⁴ Lee A, et. al. Free Radical Biology and Medicine. 2000 Nov 15. U.S. National Library of Medicine. https://www.ncbi.nlm.nih.gov/pubmed/11084294

⁵ A Little Wine Boosts Omega-3 In The Body: Novel Mechanism For A Healthier Heart Found. Science Daily. https://www.sciencedaily.com/releases/2008/12/081204133610.htm

⁶ Calcium/Vitamin D. National Osteoporosis Foundation. https://www.nof.org/patients/treatment/calciumvitamin-d/

⁷ Pan-Seared Salmon with Kale and Apple Salad. Food Network. https://www.foodnetwork.com/recipes/food-network-kitchen/pan-seared-salmon-with-kale-and-apple-salad-recipe-3361718

⁸ Shoba, et al. Planta Medica. 1998 May. doi: 10.1055/s-2006-957450. https://www.thieme-connect.com/products/ejournals/abstract/10.1055/s-2006-957450

⁹ Boyer J, et. al. Nutrition Journal. 2004 May 12. doi: 10.1186/1475-2891-3-5. U.S. National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC442131/

¹⁰ Gottumukkala R, et. al. International Scholarly Research Notices. 2014 Oct 28. doi: 10.1155/2014/628196. U.S. National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4897191/

¹¹ Green tea: Health benefits, side effects, and research. Medical News Today. https://www.medicalnewstoday.com/articles/269538.php

¹² Citrus Juice, Vitamin C Give Staying Power To Green Tea Antioxidants. Science Daily. https://www.sciencedaily.com/releases/2007/11/071113163016.htm

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.