11 Amazing Foods Whose Benefits Multiply When Eaten Together

White Beans – Rice Pilaf

Peanut Butter – Honey

Soup – Salad

Pasta – Köfte (Turkish Meatballs)

We constantly consume many timeless food pairings like these in our daily lives. But there are certain food pairings that not only satisfy your taste buds but also give your health a "natural boost." We call these "Food Synergies."

We know that eating foods rich in a variety of nutrients is the fundamental key to a healthy body. Doesn't it sound incredibly appealing to boost nutritional value even further by smartly pairing the foods we eat? 

1. White Beans + Red Bell Pepper

White beans are rich in iron, but the iron found in plant-based sources is referred to in nutrition as "non-heme iron" — meaning it is not absorbed by the body as efficiently as the iron you would get from animal products. Research shows that while only 2–20% of plant-based iron is absorbed through the digestive system into the bloodstream, "heme iron" from animal sources has a bioavailability of 15–35%. This is where vitamin C-rich foods like red bell peppers come in. Vitamin C increases non-heme iron absorption by up to 6 times!

Try it: White bean stew with meat, sautéed with plenty of tomatoes and red peppers

2. Whole Grains + Onion + Garlic

Just like white beans, the iron and zinc found in grains also have low bioavailability (absorption levels). This means that after these minerals are taken into the body, they pass through the intestines without being fully absorbed and are excreted. Research has found that certain compounds in whole grains bind to minerals and inhibit their efficient absorption. However, onion and garlic — both rich in sulfur — have the ability to make whole grains significantly more beneficial! According to a study published in the Journal of Agricultural and Food Chemistry, consuming raw or cooked whole grains with onion and garlic increases the bioavailability of iron and zinc.

Try it: Add roasted onion or garlic to your whole-grain sandwich bread!

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3. Tomato + Olive Oil

We already know that olive oil is a heart-friendly fat that lowers LDL cholesterol — the so-called "bad" cholesterol. When olive oil and tomato are combined, they create a super duo for your health!

In research published in Free Radical Biology and Medicine, some participants were given tomato-based foods with extra olive oil, while others consumed the same foods with extra sunflower oil. The study concluded that olive oil enhanced the effect of lycopene, the antioxidant found in tomatoes. The fact that the same effect was not observed in participants who consumed sunflower oil underscores the importance of the olive oil and tomato pairing!

Try it: Add bruschetta (Italian tomato bread) or roasted red pepper pesto, or a sauce made with tomatoes and garlic sautéed in olive oil and various herbs, to your whole-grain pasta!

4. Salmon + Kale

The key to making your calcium intake more efficient is ensuring you get enough vitamin D. Vitamin D helps calcium absorb from the digestive system into the bloodstream and helps maintain optimal calcium levels in the blood. The National Institutes of Health recommends that adult women get 600 IU of vitamin D daily. Skin exposure to sunlight triggers vitamin D production in the body. You can also get vitamin D from certain foods, such as salmon!

Try it: Grilled salmon over a bed of sautéed kale

5. Broccoli + Tomato

When broccoli and tomato come together, they deliver an impressive performance against cancer. In cancer research, scientists examined the effect of broccoli, tomato, and various dietary combinations containing both on slowing the development of prostate cancer. The results revealed that a diet containing only tomatoes reduced the cancer rate by 34%, broccoli alone by 42%, and a combination of both tomatoes and broccoli by 52%.

Try it: Sauté tomatoes in olive oil, season with spices, and pour the sauce over boiled broccoli!

6. Green Tea + Black Pepper

We know that EGCG, the special antioxidant found in green tea, speeds up metabolism and has a protective effect against cancer. "Piperine," the key chemical in black pepper, enables EGCG to work more effectively and amplifies the already considerable benefits of green tea!

Research has shown that when EGCG and piperine are consumed together, absorption efficiency is significantly higher compared to consuming them separately — so you can add a spicy kick to your green tea. Not a bad idea, don't you think?

Try it: Use a steeped tea brewed with garlic, ginger, and black pepper to marinate your meat or seafood

7. Turmeric + Black Pepper

You may have heard of turmeric as a healing spice — and rightfully so. Its potent antioxidant "curcumin" also has anti-inflammatory, antiseptic, and antibacterial properties, fully earning its reputation as a "healing" spice. However, curcumin is rapidly metabolized and excreted from the body before it can be fully absorbed. When consumed with "piperine" from black pepper, the effectiveness of turmeric increases by a full 1,000 times!

Try it: Sprinkle a little black pepper over your turmeric-spiced chicken dish.

8. Brussels Sprouts + Olive Oil

Small in size but mighty in key nutrients, vitamin K is just one of the many beneficial compounds found in Brussels sprouts. Vitamin K not only regulates blood clotting in the body but also protects bone health.

Vitamin K is a fat-soluble vitamin. This means that in order to get the most out of vitamin K, it needs to be consumed alongside fat-containing foods. This is where olive oil, which is abundant in monounsaturated fatty acids, comes into play. It both protects you from heart disease and ensures more efficient absorption of vitamin K!

9. Kale + Almonds

Kale is another vegetable that is a powerhouse of vitamin K! But it's not just vitamin K — it is also a great source of vitamin E, a potent antioxidant with immune-boosting, cancer-preventing, and heart-disease-fighting properties.

Some research results also show that vitamin E helps maintain healthy skin. Like vitamin K, vitamin E is also fat-soluble. Almonds are rich in monounsaturated fatty acids and are also delicious when eaten alongside vegetables.

Try it: Add crushed almonds to the dressing of your kale salad!

Bonus: Since almonds contain both vitamin E and healthy fats, you get the best of both worlds! 

10. Dark Chocolate + Apple

This duo is ideal for satisfying your sweet cravings in a healthy way! Dark chocolate and apple are a potential guardian of cardiovascular health. Quercetin, a flavonoid found especially in the skin of sweet red apples, has an anti-inflammatory effect, while the cocoa in dark chocolate is rich in catechin antioxidants that help prevent arterial hardening. Research shows that this pairing helps break up blood clots in the body — yet another reason to dip your apple slices into melted dark chocolate!

Remember! Dark chocolate contains 6 times more catechins than milk chocolate!

11. Garlic + Salmon

Garlic is definitely one of the best options for adding flavor to your salmon. And it doesn't just make a delicious pairing — it also reduces the risk of heart disease. In a study published in the American Journal of Nutrition, men who consumed 900 milligrams of garlic and 12 grams of fish oil saw their total cholesterol and LDL levels drop by 12.2% and 9.5%, respectively.

Try it: Cook your salmon with a little garlic! While you notice how delicious it is, your body will notice how healthy it is!
 

Specialist Dietitian Merve TIĞLI ÇINAR