Like people, some foods are just made for each other. We’re not just talking about the classic duo ofpeanut butter and jelly. Some foods (andspices) actually enhance the health benefits of your meal when eaten together.
Here are the perfect pairs that complement each other and are best together. Bonus: They’re delicious, too.
鸡蛋和沙拉
Your go-to protein topping formeal-worthy saladsmight bechickenortuna, but make sureeggsare in the rotation, too. Better yet, order a cobb salad, saysMaggie Michalczyk, RD. “Thefat found in the egg yolkhelps your body better absorb fat-soluble vitamins found in veggies, like greens, tomatoes and carrots,” she says, something that’s supported byresearch in The American Journal of Clinical Nutrition.
OATS AND WATER
There are a lot of fantastic health benefitsoatsbring to the table includingheart-healthy carbsandfilling, gut-friendly fiber. Rather than choosing an oat cereal or bread, go for oatmeal made with water (for zero added calories). When oats are combined with hot water, its beta glucan fiber becomes gel-like, whichslows down digestion, helpingprevent overeating later. (Combining oats with milk also works if you’re looking for more protein). Compared to eating a cold oat-based cereal, people who ate oatmeal made with water experienced a reduction in appetite that helped people eat 85 calories less at lunch, according toresearch in the Journal of the American College of Nutrition.
CELERY AND PEANUT BUTTER
This childhood staple should be enjoyed in adulthood, too. “It’s a stellar snack combination since it combines carbs and protein, which improves satiation and combats energy crashes,” says加布里埃尔·米cGrath, RD. In particular, celery is low in calories and its high water content helps keep you full, longer.
WALNUTS AND APPLES
“Walnutscontain a combination of key nutrients including plant-based protein, fiber and healthy fats, such asomega-3s,” says Michalczyk.Applespack in even more fiber: 5 grams per medium fruit. Together, they make for a super filling snack, she says.
MUSHROOMS AND OLIVE OIL
Manymushrooms are rich in vitamin D, a nutrient that’s vital for bone growth and repair and helps reduce inflammation. Because vitamin D is another fat-soluble vitamin, it’s better absorbed in the gut in the presence of fat, but mushrooms are naturally fat-free. Thus, toget the most nutrients, cook them in a healthy fat like olive oil.
TOMATOES AND AVOCADOS
Tomatoes arerich in carotenoidsincluding alpha-carotene and lutein, two powerful disease-fighting antioxidants.In a studythat looked at combining salad (another source of lutein and alpha-carotene) along with canola oil, soybean oil, or butter, using higher amounts of fat best helped people absorb these compounds — and using monounsaturated fatty acids (MUFAs) further enhanced that effect. Avocado is a good source of these MUFAs, giving you further reason to add a few slices of tomatoes atop youravocado toast.
TURMERIC AND BLACK PEPPER
Turmerichas a reputation as a superfood because of its curcumin, which helps fight inflammation and supports weight-loss.Research showsa compound found in black pepper, called piperine boosts absorption of curcumin. “Wherever turmeric goes, black pepper should, too,” says Michalczyk. “Add these two ingredients to dressings, seasonings, soups and evenlattes,” she says.
DARK CHOCOLATE AND STRAWBERRIES
Chocolate-covered strawberries may be a thing of romance, but the duo has hidden health benefits. Consuming one ounce of 70%dark chocolateprovides about 3 mg of iron. However, iron from plant sources isn’t as readily absorbed compared to iron from animal foods. The trick: pairing it withvitamin C. And justone strawberryprovides 10 mg of C, or 11% of your daily need. Talk about a perfect dessert.
Discover hundreds of healthy recipes — from high protein to low carb — via“Recipe Discovery”in the MyFitnessPal app.
