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The right food partnerships can improve the benefits of nutrients. For example, the following pairings maximize the health benefits of food, so partner up your food and enjoy the healthy results.

  • Broccoli and tomatoes: Both contain cancer-fighting properties. A study at the University of Illinois indicates that tumor-inhibiting effects are enhanced when broccoli and tomatoes are eaten together.
  • Good fats and raw colorful vegetables: Small amounts of good fats like olive oil, avocados, nuts & nut oils increase absorption of antioxidants (which minimize damage from free radicals) like carotenoids. Carotenoids are heart-protective and cancer–fighting anti-oxidants. Some common examples are alpha-carotene, beta-carotene, lutein, & lycopene.
  • Rosemary and grilled foods: The high heat of grilling activates cancer-causing compounds (HCAs) in beef and other meats. A 2005 study at Kansas State University found that adding rosemary can reduce HCA formation by up to 80 percent.
  • Whole-grain bread and peanut butter: The amino acids lacking in wheat are available in peanut butter. The combination of the two supplies all the amino acids the body needs to make protein.
  • Heat and tomatoes: Tomatoes contain lycopene, an antioxidant that combats stroke and heart disease. Cooking or canning tomatoes, or using tomato paste, can increase the bioavailability of lycopene by 500 percent. (The amount of a nutrient that can be usefully absorbed from a food is called bioavailability.)

 Source: Magee, Elaine (2007) Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well