Mixing Foods Like Grapes and ONIONS Can Boost Your Health According to an Expert

BLENDING foods like grapes and onions can be great for your health because it lowers your blood pressure, diet experts say.

Rob Hobson, a licensed nutritionist with a special interest in food science, revealed the combinations of foods that can boost your health while still being healthy on their own.

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An expert has revealed 10 food combinations to boost your health, including shrimp and almond curry1 credit
Oats topped with almonds and berries may help prevent heart disease, says Rob Hobson

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Oats topped with almonds and berries may help prevent heart disease, says Rob Hobson1 credit

Having a fish curry, which combines both turmeric and oily fish, can create a powerful anti-inflammatory, while eating a banana with yogurt can boost your bone health and help fight gut bacteria.

Meanwhile, olive oil helps the human body absorb vitamin A found in tomatoes and red peppers, which is necessary for healthy skin and eyes.

While black grapes, rich in the antioxidant polyphenol catechin, help fight cardiovascular disease, cancer and neurological disorders, and together with onion can prevent blood clots and improve cardiovascular health.

Other health-promoting food combinations include garlic and honey, which can help fight upper respiratory infections, and almonds and berries, which can help prevent heart disease.

But a study of 2,000 adults found that 21% had little or no understanding of vitamins and minerals and their role in their bodies.

Rob Hobson, speaking on behalf of supplement brand Healthspan, which commissioned the research, said: “We thrive on synergies and many of us create them in our lives without even knowing we are doing them.

“From a biological point of view, the body needs synergies to function properly.

“Food synergy is defined by how certain foods and the nutrients they contain work together to provide health benefits that are stronger than individual foods alone.”

He said the simple combination of two elements can increase the impact it has on your health.

“While foods can have their own health benefits, this can be even more important when mixed together because they can help each other do their job better,” he added.

“Our diet is extremely important to our health and paying more attention to what we eat and how we combine foods can be really beneficial and these can then be exploited to target specific conditions such as reducing inflammation, managing diabetes and heart disease or managing menopausal symptoms.”

The study also found that 54% of adults don’t know that combining different foods can benefit their health, and 31% never think of mixing foods to get the most out of them.

Yet 54% believe their diet lacks essential vitamins or nutrients, with 39% blaming this on not knowing what vitamins and minerals are in different foods.

Another 36% say they don’t know what nutrients they need.

Vitamin D (38%), iron (33%) and vitamin C (31%) are some of the nutrients people think they are most lacking.

As a result, 56% of adults currently take a supplement, with 46% taking vitamin D and 35% a general multivitamin.

But 44% make no effort to make sure they get the right amount of vitamins every day, while 80% believe a person’s health can be managed by what they eat.

It also emerged that people thought a lack of vitamins and minerals left 46% with a health problem.

Although only 32% of people surveyed via OnePoll are confident that they would know the signs of a deficiency in certain vitamins and minerals.

Dr Sarah Brewer, Medical Director working with Healthspan, said: “Food should always come first, but cleverly combining combinations of vitamins and minerals in supplements can also play a role in supporting our health.

10 super meals to boost your health with a combination of foods, according to Rob Hobson

1. Salmon, shrimp and almond curry

Helps to: Reduce inflammation in the body which is the root of all chronic disease

Food synergy: Oily fish (salmon, trout, herring, sardines, mackerel) – omega 3 + turmeric (curcumin)

This fish curry is loaded with omega 3 fatty acids found in salmon and curcumin which is the active compound found in turmeric. Together, this dietary synergy can amplify the anti-inflammatory effects of individual nutrients alone. Reducing inflammation in the body can help reduce the risk of many chronic diseases, including those of the heart.

2. Overnight oats topped with almonds and berries

Helps with: Heart disease

Food synergy: Almonds (flavonoids) with foods rich in vitamin C (berries)

Almond skin contains flavonoids which act as powerful antioxidants in the body. When combined with vitamin C found in foods such as berries, this combination has been shown to help reduce the oxidation of LDL cholesterol. The oxidation of LDL cholesterol is now considered a key factor in the development of heart disease.

3. Tomato, avocado and basil salad seasoned with olive oil

Helps with: heart health, prostate health

Food synergy: Foods rich in lycopene (tomatoes) + olive oil

Lycopene is an antioxidant that has been linked to reducing the risk of heart disease. This plant compound has also been linked to improved prostate health. Tomatoes are the richest source of lycopene which is aided in its absorption when combined with fats such as olive oil. Olive oil itself has many health benefits to support good heart health, including reducing inflammation and increasing HDL cholesterol.

4. Probiotic yogurt and banana breakfast smoothie

Helps with: Healthy microbiota, bone health

Food synergy: Probiotic yoghurt + banana (prebiotics)

Probiotic yogurt releases beneficial bacteria such as Lactobacillus in the gut. Maintaining a balance between food and bad bacteria is essential for a healthy microbiota. This is important because the gut is where food is broken down and nutrients are absorbed and distributed throughout the body. Gut health is also closely linked to immunity. Adding bananas adds prebiotics (inulin) to the mix. These indigestible fibers are fermented by bacteria in the gut – essentially, they help feed the bacteria in your gut helping it to thrive.

5. Blue cheese and grape salad (including red onions)

Helps with: heart health, blood pressure (circulation)

Food synergy: Black grape (catechin) + onions

Black grapes are rich in the antioxidant polyphenol catechin, which helps prevent cardiovascular disease, cancer and neurological disorders and weight management. Together, onion and grape inhibit blood clot formation and improve cardiovascular health. Studies have shown that this combination helps improve cardiovascular protection by improving circulation.

6. Apple, walnut and spinach salad

Helps with: cognitive function and mood

Food synergy: Apples (flavonoids) + green leafy vegetables (spinach, kale, arugula) – dietary nitrate

Apples and green leafy vegetables – Apples are high in flavonoids and green leafy vegetables are high in dietary nitrate. Studies reveal that the combination of flavonoids and nitrate could increase the production of nitrous oxide. The increase in nitrous oxide following the consumption of flavonoids and dietary nitrate could improve cognitive function and mood. Beets are also high in dietary nitrates.

7. Chicken with paprika and turmeric (the spice mix includes black pepper)

Helps with: Joint health

Food synergy: Black pepper (piperine) + turmeric (curcumin)

The active ingredient in turmeric is called curcumin and it has been widely studied for its anti-inflammatory properties. Curcumin is difficult to absorb into the body but in combination with black pepper its absorption is amplified. The active ingredient in pepper is called piperine which is responsible for this absorbing effect.

8. Black bean chili (including red peppers)

Helps with: iron deficiency anemia

Food synergy: black beans (iron) + red peppers (vitamin C)

Iron deficiency is the most common nutrient deficiency in the world. Non-heme iron from plant foods is less easily absorbed by the body. It is widely believed that non-heme iron is more easily absorbed in the presence of vitamin C. Plant sources of iron include beans, legumes, lentils, dark green leafy vegetables, nuts, and dried fruits. Red peppers are the richest food source of vitamin C, but others include berries, broccoli, citrus fruits, and potatoes.

9. Ginger and turmeric vinaigrette (including honey and garlic)

Helps with: Upper respiratory tract infections

Food synergy: Garlic (phenols) + honey

Garlic and honey are often cited as being singularly antibacterial. However, research has shown that in combination they have a greater ability to reduce the growth of pathogenic bacteria which is due to the synergistic action of phenols and fatty acids found in food. It has also been suggested that in combination, these two foods can be a useful alternative treatment for upper respiratory tract infections or can be used with pharmaceutically prescribed antibiotics.

10. Tomato, avocado and chickpea salad with olive oil

Helps with: heart health, prostate health

Food synergy: Foods rich in lycopene (tomatoes) + olive oil.

Lycopene is an antioxidant that has been linked to reducing the risk of heart disease. This plant compound has also been linked to improved prostate health. Tomatoes are the richest source of lycopene which is aided in its absorption when combined with fats such as olive oil. Olive oil itself has many health benefits to support good heart health, including reducing inflammation and increasing HDL cholesterol.

Eating a banana with yogurt can improve your bone health

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Eating a banana with yogurt can improve your bone health1 credit
Apple, walnut and spinach salad may improve cognition and mood

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Apple, walnut and spinach salad may improve cognition and mood1 credit

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