Power Couples: Boost your nutrition with these good-chemistry combos.

By Matthew G. Kadey, RD

Batman and Robin, Seinfeld and Kramer, Britney Spears and gossip. Some pairs are just meant to be. And according to recent research, the same holds true for nutrients. Food synergy occurs when two or more nutrients “work together to achieve a health benefit that neither could produce on their own,” says David R. Jacobs, PhD, professor of epidemiology at the University of Minnesota. For example, mix tomatoes and broccoli in a soup, and their combined disease-fighting chemicals help ward off prostate cancer more effectively than if they went at it solo.

While researchers haven’t even begun to identify all the super combinations, they know these six power couples will give your health a boost.

1. Dynamic Duo for Bone Health: Calcium and Vitamin D
When it comes to osteoporosis, vitamin D is finally getting its day in the sun. “Vitamin D is the main regulator of bone-building calcium absorption,” says Steven Pratt, MD, author of SuperFoods HealthStyle: Proven Strategies for Lifelong Health (William Morrow, 2005). That means you can down all the calcium-rich foods you want, but without a steady supply of vitamin D your bones won’t reap the full rewards. In fact, according to Susan E. Brown, PhD, director of the Osteoporosis Education Project, without enough vitamin D the body absorbs 65 percent less calcium. And the benefits of this combo extend beyond osteoporosis: Harvard Medical School researchers have determined that premenopausal women with the highest intakes of vitamin D and calcium have a 30 percent lower risk of developing breast cancer. According to the study’s lead author Jennifer Linn, “calcium and vitamin D may inhibit the adverse changes in mammary tissue resulting from compounds such as insulin-like growth factor.”

The Happy Couple: Wild Salmon and Yogurt
While a catching 10 minutes of rays each day will provide you with sufficient vitamin D, Pratt recommends sustainably harvested wild Alaskan sockeye salmon as a top food source for the nutrient. Furthermore, says Pratt, “many people don’t realize that the omega-3 fatty acids in salmon reduce inflammation that can also lead to osteoporosis.” Crunch on the bones found in the canned version, and you’ll ingest 20 percent of your daily calcium requirement as well. The next time you’re in a pinch for a lickety-split nutritious lunch Carol Fenster, PhD, president of the Savory Palate and author of Gluten-Free Quick and Easy (Avery, 2007) proposes mixing some calcium-rich yogurt with your salmon instead of mayonnaise, adding a squirt of lemon juice and a pinch of curry, and serving it between your favorite whole-grain bread for a sandwich that builds bone with each bite.

2. Dynamic Duo for Post-Workout Recovery: Carbohydrates and Protein
We’ve all heard it before: Breakfast is the most important meal of the day. But if you exercise regularly, another feast deserves front-page news—the one you eat post-workout. “Research clearly shows that consuming a meal containing both carbohydrates and protein shortly following exercise speeds muscle recovery, reduces muscle soreness, and can prevent a drop in immunity,” says Monique Ryan, a sports dietitian and author of Sports Nutrition for Endurance Athletes (Velo Press, 2007). A synergistic effect attributed to higher insulin levels, allows your muscles to quickly soak up precious repair nutrients like amino acids and glucose so they are ready for the next go around on the treadmill, trail, or yoga mat.

The Happy Couple: Tempeh and Potato
A high glycemic index means the potato often gets labeled a nutritional dud. But post-workout, this very characteristic makes the spud an ideal menu choice. “High-glycemic carbohydrates are more rapidly taken up by muscle cells to promote faster recovery,” Ryan explains. Could there be a place for white bread in this world after all?

Made with cooked soybeans that are exposed to bacteria and left to ferment, tempeh is a perfect protein sidekick. It has all the essential muscle-repairing amino acids that are found in animal meats but with a lot more calcium, magnesium, and potassium. What’s more, because it’s a fermented product, tempeh contains beneficial gut bacteria similar to yogurt, which improve digestion and immunity. Fenster says she treats tempeh like meat, coating it with a spice rub and then grilling it. Serve it with boiled or mashed potatoes and a salad, and you have a complete (and delicious) post-workout meal.

3. Dynamic Duo for Vegetarians: Iron and Vitamin C
If you’re following a diet skewed towards plant-based foods, you may rely on tofu, legumes, and spinach to get the iron you need. This may save you from the harmful saturated fat in meat, but the body actually absorbs 20 percent or less of the iron found in plants (called nonheme iron)—unless you call upon a helpful companion. “Ascorbic acid (popularly referred to as vitamin C) improves the bioavailability of nonheme iron two- to threefold by participating in the production of an enzyme involved in changing the nonheme iron to a more absorbable form called ferrous iron,” says Georgianna Donadio, PhD, program director for the National Institute of Whole Health in Massachusetts. Donadio believes this represents a classic example of nutrients working together. And because good iron status can improve memory, adding vitamin C–heavy strawberries to your iron-fortified, whole-grain cereal helps you remember what you’re reading here. Now that’s iron-clad nutrition.

The Happy Couple: Quinoa and Red Bell Pepper
“Not only is quinoa a unique plant-based food since it is a complete protein, but it’s also a concentrated source of iron,” says George Mateljan, author of The World’s Healthiest Foods. Fenster recommends enhancing quinoa’s flavor by adding saffron, a cinnamon stick, or grated lemon zest to the cooking liquid. But before digging in, don’t forget to toss in a chopped red pepper—“a vitamin-C heavyweight with more than twice the iron booster than green ones,” Mateljan adds.

4. Dynamic Duo for Cancer Prevention: Fat and Carotenoids
In what may seem the most unlikely hookup since Alice in Wonderland sat down with the Mad Hatter, fat and veggies actually create nutritional music together. “Unsaturated fats facilitate the development of healthy cell membranes, which make it easier for vegetable carotenoids to enter these cells,” explains Donadio. That’s why similar studies from Ohio State University and Iowa State University showed that adding a “good fat” like olive oil to your salad bowl can increase the number of cancer-fighting, heart-protective antioxidant carotenoids such as lutein, lycopene, and beta-carotene your body accumulates.

The Happy Couple: Hemp Oil and Tomato
Of course nothing is wrong with rustling up vinaigrette using extra-virgin olive oil. After all, “it packs plenty of anti-inflammatory polyphenols,” says Mateljan. But to elicit some oohs and aahs at your next dinner soiree, why not try hemp oil? With an excellent balance of omega-6 to omega-3 fatty acids and a hefty dose of vitamin E, this green-hued oil is as kindhearted as they come. Try our vinaigrette recipe on page TK, and drizzle it on sliced garden-fresh tomatoes to soak up all that lycopene.

5. Dynamic Duo for Heart Health: Folate and Vitamin B6
Along with vitamin B12, these two benevolent Bs appear to work as one to curtail rising homocysteine levels. And that’s important because, says Pratt, high homocysteine levels “contribute to heart disease, macular degeneration, Alzheimer’s disease, and osteoporosis.” Folate and vitamin B6 play an important role in breaking down this metabolic by-product. Want proof? Data from the very large Nurses’ Health Study determined that higher intakes of both these nutrients were associated with a lower occurrence of heart disease and breast cancer.

The Happy Couple: Spinach and Avocado
Spinach is a rare homocysteine triple threat: “It is a quality source of folate, vitamin B6, and a substance called betaine that lowers homocysteine even further,” explains Pratt. Toss an avocado in to a spinach salad, and you add even more folate and B6 to the mix. And all avocados’ healthy monounsaturated fat will help you soak up spinach’s beta-carotene and eye-protecting lutein.

6. Dynamic Duo for Cancer Protection: Ellagic Acid and Quercetin
Modern science has identified more than 5,000 different bioactive phytochemicals in fruits, vegetables, and grains. “Researchers are now discovering that these disease-fighting chemicals work better in concert, as opposed to individual identities,” Donadio says. One such example: ellagic acid and quercetin. A Journal of Nutrition investigation determined that ellagic acid enhanced quercetin’s cancer cell–killing power. Similarly, matching quercetin with the flavonoid catechin, which is found in grapes, red wine, and green tea, makes your blood platelets less sticky, so they are less likely to clump together and cause gridlock in your arteries.

The Happy Couple: Apple and Raspberry
Apples and raspberries contain the largest amount of quercetin and ellagic acid, respectively, says Mateljan. So the next time you are putting together that spinach and avocado salad, Fenster suggests you sweeten things up by adding chopped fresh apples and raspberries. “You can also add these fruits to homemade muffins for wonderful sweetness.”

Matthew Kadey, RD, is a Canadian-based dietitian, freelance writer and photographer (www.mattkadey.com).

Put together perfectly nutritious pairs
Recipes by Matthew Kadey, RD

Salmon Burgers with Mint Yogurt Dressing
Food Synergy: Vitamin D and Calcium
Canned salmon dishes out vitamin D, calcium (found in the soft bones), and the exceptionally healthy omega-3 fatty acids. Our delightful yogurt topping builds bone with calcium and makes these super quick burgers a standout.

4 servings
Burgers
2 6-oz cans wild salmon, drained and flaked
1 egg
1/4 cup fresh parsley, finely chopped
1/2 small onion, finely chopped
1/4 cup dry bread crumbs
2 tablespoon lemon juice
1/2 teaspoon curry or turmeric powder
1/2 teaspoon each dried basil and red pepper flakes

Dressing
1/3 cup low-fat, plain yogurt
1/8 cup mint leaves, chopped
1 teaspoon lime juice
1 clove garlic, minced
Salt and pepper to taste

1. In a small bowl, stir together yogurt, mint, lime, and garlic. Season with salt and pepper. Set aside.

2. In another bowl, mix together the salmon, egg, parsley, onion, breadcrumbs, lemon juice, basil, curry, and red pepper flakes. Form into four firmly packed patties. Add more bread crumbs if necessary to maintain structure.

3. Using a skillet or a grill, cook patties over medium heat for about 4 minutes per side or until nicely browned.

4. Serve burgers topped with yogurt dressing.

Nutrition information per serving: Calories 186; Protein 21 g; Carbohydrates 9 g; Total Fat 7 g; Saturated Fat 2 g; Cholesterol 101 mg; Sodium 146 mg; Fiber 1 g

Quinoa Salad
Food Synergy: Vitamin C and Iron
The Inca dubbed quinoa the “mother grain” for good reason. Packed with vitamins, minerals, fiber, and top-notch protein, it delivers a lot of nutrition. Phytoestrogens in edamame can dampen menopausal symptoms, and the vitamin C found in lemon juice and red peppers will aid in the absorption of quinoa’s iron content.

4 servings

1 cup quinoa
2 cups low-sodium broth or water
2 cups frozen shelled edamame, thawed
1 tablespoon freshly grated lemon zest
2 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
2 tablespoons chopped fresh tarragon or 2 teaspoons dried
1/2 teaspoon sea salt
1/2 cup drained and diced roasted red peppers
1/4 cup chopped walnuts

1. Toast quinoa in a dry skillet over medium heat, stirring often, about 5 minutes or until it begins to crackle.

2. Meanwhile, bring broth to a boil in a medium saucepan over high heat. Add the quinoa, and return to a boil. Cover, reduce heat to a simmer, and cook for 7 minutes.

3. Remove the lid, and add edamame. Cover and continue to cook until the edamame and quinoa are tender, about 7 to 8 minutes. Drain any remaining water, if necessary.

4. Whisk lemon zest and juice, oil, tarragon, and salt in a large bowl. Add peppers and the quinoa mixture. Toss to combine. Garnish with walnuts.

Nutrition information per serving: Calories 376; Protein 14 g; Carbohydrates 42 g; Total Fat 18 g; Saturated Fat 2 g; Cholesterol 0 mg; Sodium 449 mg; Fiber 6 g  

Fruit Salad with Coconut-Apricot Sauce
Food Synergy: Ellagic Acid and Quercetin
Recipe courtesy of Gluten-Free Quick and Easy by Carol Fenster (Avery, 2007)
Ellagic acid found in pomegranate and apple’s quercetin will work together to help stave off cancer. But with such a hefty dose of fruits, this guilt-free dessert has no shortage of other cancer-fighting nutrients.

6 servings

1 pomegranate (seeds only)
1 apple, cored and quartered; each quarter cut in 1/2 -inch-thick vertical slices
8 ounces pineapple chunks, drained
1 orange, peeled and sectioned
1 banana, peeled and cut in 1/2 -inch slices
2 kiwi, peeled and cut in 1/4-inch slices
2 tablespoons fresh lemon juice
1 tablespoon agave nectar or honey
8 ounces low-fat plain yogurt, or low-fat sour cream
1/4 cup shredded coconut
2 tablespoons unsweetened apricot preserves
2 tablespoons coarsely chopped walnuts
1 teaspoon vanilla extract

1. Toss the fruit with the lemon juice and agave nectar. Place in a serving bowl, or arrange on a serving platter.

2. In a medium bowl, combine yogurt, coconut, preserves, walnuts, and vanilla.

3. Toss the sauce with the fruit in the serving bowl, or place in a small bowl to serve as a dip for fruit on the platter.

Nutrition information per serving: Calories 167; Protein 4 g; Carbohydrates 33 g; Total Fat 3 g; Saturated Fat 1 g; Cholesterol 3 mg; Sodium 28 mg; Fiber 3 g