London- The dietary supplement industry is raising billions of dollars from health-conscious individuals who seek to nourish their bodies and specific organs with just tablets and powders. According to experts, everything you need for your best health is in the food you put on your plate, especially when you combine your products. However, according to a recent survey of 2,000 adults in the United Kingdom, 21% have little or no understanding of vitamins and minerals and their role in the body.
According to a OnePoll study, 54% of adults are unaware that combining different foods can help their health. Another 31% have never considered mixing foods and making better use of them.
Rob Hobson, a British nutritionist with a special interest in food science, says that the right food combination can actually “super boost” your health. “We prosper synergistically and many of us create them in our lives without even knowing that we are doing it,” Hobson commissioned a British supplement. I speak on behalf of the brand Healthspan. “From a biological point of view, the body needs synergies to function properly. Food synergies work together with specific foods and the nutrients they contain to provide stronger health than individual foods alone. It is defined by the way it provides the above benefits. Therefore, simply combining the two items can have a significant health impact. “
Facts of food synergies
What are some food combinations that can improve your health?
According to Hobson, if you want to boost your mood, combine daily apples with leafy vegetables. Fish curry, which is a combination of both turmeric and oily fish, has a strong anti-inflammatory effect. And eating bananas with yogurt can improve bone health and help gut bacteria.
Olive oil helps the human body absorb the vitamin A found in tomatoes and red peppers, which is needed for healthy skin and eyes.
Black grapes, rich in polyphenol antioxidant catechins, help prevent cardiovascular disease, cancer and neuropathy. Mixing them with onions can suppress blood clots and improve cardiovascular health.
Other health-promoting food combinations include garlic and honey to help prevent upper respiratory tract infections, and almonds and berries to help prevent heart disease. More combinations are further down the article.
Is Vitamin Deficiency a Problem for Most Adults?
On the other hand, according to a survey, 54% believe that their diet is deficient in important vitamins and nutrients. Four in ten (39%) accuse them of not knowing the vitamins and minerals found in various foods. Another 36% put it in the absence of the nutrients they needed.
Vitamin D (38%), iron (33%), and vitamin C (31%) are one of the nutrients that people are most likely to think they are deficient in. As a result, 56% of respondents are currently taking supplements, 46% are taking vitamin D, and 35% are taking common multivitamins.
“Foods may have their own health benefits, but they can help other foods do a better job, so mixing them together can make them even bigger.” Hobson says. “Our diet is very important to our health, paying more attention to what we eat, and how we combine foods is really beneficial and reduces inflammation, Symptoms of menopause that can be used to target specific conditions such as diabetes and heart disease management, or coping. “
Nevertheless, 44% of people do not strive to get the right amount of vitamins every day. Four in five believe that what they eat can manage someone’s health. Almost half (46%) believe that malnutrition actually causes health problems.
That said, we are confident that only 32% of those surveyed are aware of signs of a deficiency of certain vitamins and minerals.
“Food must always be the first, but the clever combination of vitamins and minerals in supplements can also play a role in supporting our health,” said Healthspan’s Medical Director. Dr. Sarah Brewer says.
According to Rob Hobson, 10 Super Meals to Improve Your Health with Food Synergies
1. Salmon, shrimp, almond curry
Help: Reduce inflammation in the body that is the root of all chronic illnesses
Food synergies: oily fish (salmon, trout, herring, sardines, mackerel) – omega 3 + turmeric (curcumin)
This fish curry contains the omega 3 fatty acids found in salmon and the active compound curcumin found in turmeric. Together, the synergistic effect of this food can amplify the anti-inflammatory effect of individual nutrients alone. Reducing inflammation in the body helps reduce the risk of many chronic illnesses, including heart disease.
2. Overnight oats topped with almonds and berries
Help: Heart disease
Food synergies: Almonds (flavonoids) and vitamin C-rich foods (berries)
Almond skin contains flavonoids, which act as powerful antioxidants in the body. When combined with Vitamin C in foods such as berries, this combination has been shown to help reduce the oxidation of LDL cholesterol. Oxidation of LDL cholesterol is now considered an important factor in the development of heart disease.
3. Olive oil sprinkled tomato, avocado and chickpea salad
Help: Heart Health, Prostate Health
Food synergies: Lycopene (tomato) + olive oil-rich foods
Lycopene is an antioxidant associated with reducing the risk of heart disease. This botanical compound is also associated with improving prostate health. Tomatoes are the most abundant source of lycopene and, when combined with fats such as olive oil, promote absorption. Olive oil has many health benefits that support heart health, including reduced inflammation and increased HDL cholesterol.
4. Probiotic breakfast smoothie made with yogurt and banana
Help: Healthy Microbiota, Bone Health
Food synergies: probiotics yogurt + bananas (prebiotics)
Probiotic yogurt delivers beneficial bacteria such as lactobacillus to the intestines. Keeping a balance between good and bad bacteria is essential for a healthy microbial flora. This is important because the intestines are where food is broken down, nutrients are absorbed and carried around the body. Intestinal health is also closely related to immunity. Adding bananas adds prebiotics (inulin) to the mix. These indigestible fibers are fermented by bacteria in the intestines. In essence, they help feed the bacteria in your gut and help it thrive.
5. Blue cheese and grape salad (including red onions)
Help: Heart Health, Blood Pressure (Circulation)
Food synergies: black grapes (catechins) + onions
Black grapes are rich in polyphenol antioxidant catechins and help prevent cardiovascular disease, cancer, neuropathy and weight management. Together, onions and grapes suppress blood clots and improve heart health. Studies show that this combination helps improve cardiovascular protection by improving circulation.
6. Apple, walnut and spinach salad
Useful: Cognitive function and mood
Food synergies: apples (flavonoids) + green leafy vegetables (spinach, kale, rocket) – nitrates
Apples and Green Leafy Vegetables – Apples are rich in flavonoids, and green leafy vegetables are rich in nitrates in the diet. Studies show that the combination of flavonoids and nitrates can increase the production of nitrous oxide. Increased nitrous oxide after ingestion of flavonoids and dietary nitrates may improve cognitive function and mood. Beetroot is also rich in nitrates in the diet. Walnuts have been shown to slow down cognitive decline and keep the brain functioning sharpest.
7. Paprika and turmeric chicken (Spice rub contains black pepper)
Help: Joint Health
Food synergies: black pepper (piperine) + turmeric (curcumin)
The active ingredient of turmeric is called curcumin, and its anti-inflammatory effect has been widely studied. Curcumin is difficult to absorb in the body, but when combined with black pepper, it is absorbed more. The active ingredient in pepper is called piperine, which is responsible for this absorption effect.
8. Black pepper (including red peppers)
Help: Iron deficiency (anemia)
Food synergies: black beans (iron) + red pepper (vitamin C)
Iron deficiency is the most common nutrient deficiency in the world. Non-heme iron from vegetable foods is not easily absorbed by the body. It is widely understood that non-heme iron is more easily absorbed in the presence of vitamin C. Iron plant sources include legumes, legumes, lentils, dark green leafy vegetables, nuts and dried fruits. Red peppers are the richest source of vitamin C, but others include berries, broccoli, citrus fruits, and potatoes.
9. Ginger and turmeric salad dressing (including honey and garlic)
Help: Upper respiratory tract infection
Food synergies: garlic (phenol) + honey
Garlic and honey are often said to be highly antibacterial. However, studies have shown that the combination of these increases the ability of foods to control the growth of pathogens due to the synergistic effects of phenol and fatty acids. It has also been suggested that the combination of these two foods may be useful as an alternative treatment for upper respiratory tract infections or may be used in combination with pharmaceutically prescribed antibiotics.
72Point writer Gemma Francis contributed to this report
