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7 Super-Powered Food Pairings

By: , – By Joy Bauer, RD, of Woman's Day
6/11/2012 6:00 AM   :  18 comments   :  20,894 Views

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It’s not exactly a news flash that milk can give you strong bones and carrots help sharpen your eyesight. But what you may not know is that you can get more disease-fighting bang by eating certain foods together. Think Simon and Garfunkel, Fred Astaire and Ginger Rogers—one’s good, but together they’re even better. Here, seven power couples.


1. Calcium + Inulin = Healthy Tummy, Strong Bones

If you’ve ever had a bout of tummy trouble, you should know about inulin (a type of fiber), which helps balance the levels of “good” bacteria in your digestive system. Inulin also benefits your bones by enhancing calcium absorption. You’re most likely to run across it as a fiber supplement (Fibersure) or added to foods like yogurt (Yo-Plus, Activia Fiber), but there are a few good natural food options.

Good Sources of Calcium: Milk, yogurt, cheese (all kinds), broccoli, kale, canned-with-bones salmon and sardines, tofu made with calcium chloride or calcium sulfate, almonds, fortified orange juice; fortified soy, rice or almond milk.

Good Sources of Inulin: Artichokes, dandelion greens, onions, garlic, leeks, chicory, bananas, whole-wheat flour, asparagus.

Combo Ideas
• Bananas in cereal with skim milk
• Grilled asparagus with shaved Parmesan
 

2. Calcium + Vitamin D = Strong Bones

Ever wonder why milk is D-fortified? Your body needs high enough levels of D to absorb bone-building calcium.

Good Sources of Calcium: Kale, broccoli, milk, yogurt, cheese, fortified orange juice; fortified soy, rice or almond milk.

Good Sources of Vitamin D: Salmon, sardines, canned light tuna, herring, egg yolks; fortified soy, rice, almond or cow’s milk.

Combo Ideas
• Grilled salmon with sautéed kale
• Broccoli-cheese omelet
• Tuna melt with lowfat cheese on whole-grain bread
 

3. Vitamin E + Vitamin C = Sharp Vision

Want to keep your eyesight sharp? Pump up the E, which may help prevent macular degeneration (a major cause of blindness), and combine it with C, which turns vitamin E into the “ready to fight” form that your body can use best.

Good Sources of Vitamin E: Almonds (and almond butter), peanuts (and peanut butter), wheat germ, sunflower seeds, soybeans.

Good Sources of Vitamin C: Citrus fruits, kiwi, guava, bell peppers, broccoli, Brussels sprouts, tomatoes, strawberries, potatoes.

Combo Ideas
• Peanut butter and sliced strawberries (on a sandwich or toast)
• Salad with mandarin oranges and toasted slivered almonds
 

Click here for 4 more super-powered food pairings!
 


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