Food Combinations for Heart, Bone, and Brain Health
From yogurt and berries to tomatoes and olive oil, there are many foods that taste better when combined. But not only are they delicious, these food pairings offer additional nutritional benefits when eaten together, making these complimentary flavors Mother Nature’s way of saying, “Psst … eat these foods together.”
This concept is called nutrient synergy, where two or more nutrients work together to have a greater physiological impact on the body compared to when each nutrient is consumed individually.
“Rather than looking at the nutrition of foods on their own, we can learn how to combine them to optimize their beneficial effects,” says Maryam S. Makowski, PhD, Certified Nutrition Specialist and Clinical Associate Professor in the Department of Psychiatry at Stanford University. “For example, certain food combinations can help increase the absorption of important nutrients or boost the effectiveness of their antioxidants.”
Food Combinations for Heart Health
- Olive Oil (healthy fat) and Vegetables (vitamin K and antioxidants)
Vitamins K and E, and carotenoids are beneficial for cardiovascular health and are better absorbed when they’re paired with a healthy fat source. You’ll find these nutrients in green leafy and dark green vegetables, orange, red, and yellow fruits and vegetables. Vitamin E is also present in avocados, nuts, and seeds. It’s important to combine these foods with an unsaturated fat source, such as olive oil. Many studies have shown beneficial effects of olive oil and avocado oil on heart health.
“Making a salad with various leafy greens and vegetables, topped with nuts, seeds, avocados, and an olive oil-based dressing, is the perfect side dish to add to your lunch to keep your heart healthy,” says Dr. Makowski. “These combinations also increase the intake of dietary fiber and magnesium, both of which play important roles in maintaining good cardiovascular health.”
Heart-Healthy Salad Recipe:
- Leafy greens, such as spinach, kale, romaine, which contain vitamins K and E, folate, and carotenoids.
- Other colorful vegetables, such as carrots, bell peppers, and tomatoes, which also contain carotenoids and act as antioxidants in the body.
- Add beans and lentils for a plant-based protein, magnesium, and fiber.
- Top with nuts and seeds, which also contain protein, healthy fats, magnesium, and fiber.
- Avocados or olive oil-based salad dressing contain healthy fats that help the body absorb carotenoids, vitamins K and E.
Food Combinations for Bone Health
- Vitamin D, Magnesium, and Calcium
Vitamin D helps the body absorb dietary calcium, which keeps our bones healthy and strong. Examples of foods containing vitamin D are salmon, tuna, and egg yolks. Also, most dairy products and some non-dairy beverages are fortified with vitamin D. Some foods that are naturally high in calcium are dairy, collard greens, kale, broccoli, bok choy, and canned salmon or sardines. Magnesium plays a key role in vitamin D metabolism and regulating blood levels of vitamin D and is essential in maintaining the structure of the bone. Good food sources of magnesium include almonds, pumpkin seeds, chia and hemp seeds, black beans, as well as dark leafy greens. To consume this vitamin-mineral combination, we can mix and match foods from these three lists.
It may be surprising, but prunes are also important for density and strength of bones. Specifically, research has shown that prunes may preserve hip bone mineral density.
“Adding a fatty fish, like salmon, to your salad can add healthy fats that can help absorb the nutrients and antioxidants in the vegetables,” says Dr. Makowski. “Salmon also provides protein, omega 3s, and vitamin D, which all support bone health.”
Bone-Healthy Recipes:
- Breakfast: Eggs with cheese and spinach; yogurt with almonds, chia seeds, and prunes (instead of honey as the sugar source).
- Lunch or Dinner: Salmon or tuna with broccoli, black beans, bok choy, or collard greens.
Food Combinations for Brain Health
- Yogurt (probiotic) and Berries (prebiotic)
- Lemon (vitamin C) and Leafy Greens (iron)
Brain health is directly linked to gut health since they are connected through the gut-brain axis, a bidirectional pathway that influences everything from cognition to disease prevention. Therefore, a healthy microbiome can positively influence brain function, while an unhealthy gut can lead to mood disorders and, potentially, cognitive decline.
One food that promotes a healthy microbiome is high-quality yogurt, which not only offers protein, vitamin D and calcium for bone health but also serves as a probiotic, introducing billions of “good” bacteria into the gut.
To complement this probiotic, we need to add a prebiotic to “feed” the bacteria and keep the microbiome environment thriving. Berries are a perfect prebiotic to combine with yogurt since they include fiber and antioxidants (polyphenols). Lastly, we can top off the yogurt and berries with walnuts and chia seeds for additional prebiotic fiber and brain-enhancing omega-3s.
Also, iron is an essential nutrient for maintaining proper brain function and mental health. Some foods that contain iron include shellfish, lean red meat, lentils, pumpkin seeds, and soy products. Vitamin C can help absorb iron from your food into your intestines, so you can combine iron-rich foods with foods containing vitamin C, such as dark green vegetables, citrus fruits, and red bell peppers.
“A recent study shows that around 40 percent of girls and young women the U.S. are iron deficient, therefore, it’s important to consume iron-rich foods combined with foods containing vitamin C to maintain brain health,” says Dr. Makowski.
Brain-Healthy Recipes:
- Breakfast: Yogurt, blueberries, walnuts, and chia seeds.
- Lunch or Dinner: A salad with lentils, pumpkin seeds, dark green vegetables, red bell peppers, with fresh lemon-and-olive-oil dressing.
- Snack: A handful of blueberries and walnuts.
