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The top 10 healthiest food combinations revealed — including mixing black grapes with onions

It might sound unusual, but combining black grapes with onions can prevent blood clots — while mixing apples with leafy greens can boost your mood

Mixing apples with leafy greens increases nitroxide production, which may help improve your mood
Mixing apples with leafy greens increases nitroxide production, which may help improve your mood

If you want to boost your mood, pair your daily apple with some leafy greens — while mixing grapes with onions can lower your mood blood pressureaccording to diet experts.

Rob Hobson, a registered nutritionist with a special interest in food science, has uncovered the food combinations that can boost your health tremendously and are healthy on their own.

A fish curry that combines both turmeric and oily fish can be a powerful anti-inflammatory — while eating a banana along with yogurt can improve your bone health and help with gut bacteria.

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

While black grapes, rich in the polyphenol antioxidant catechin, help prevent cardiovascular disease, cancer and neurological disorders — and along with onions, may inhibit blood clots and promote cardiovascular health.

Other health-boosting food combinations include garlic and honey — which may help with upper respiratory infections — and almonds and berries, which may help prevent heart disease.

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







Consuming black grapes and onions together can prevent blood clots and improve cardiovascular health
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Rob Hobson, speaking on behalf of the dietary supplement brand Healthspan, which commissioned the study, said: “We thrive on synergy and many of us create it in our lives without even knowing we are doing it.

“From a biological perspective, the body needs synergy to function properly.

“Food synergy is defined by the way in which certain foods and the nutrients they contain work together to provide health benefits that are more potent than either food alone.

“Sometimes the simple combination of two items can amplify the effects on your health.

“While the foods can have their own individual health benefits, these can be even greater when mixed together as they can help the other do their job better.

“Our diet is hugely important to our health, and being more mindful of what we eat and how we combine foods can be really beneficial.

“These can then be used to target specific diseases, such as For example, reducing inflammation, treating diabetes and heart disease, or treating menopausal symptoms.”

The study also found that 54% of adults are unaware that combining different foods can benefit their health, while 31% never think of mixing foods together to get more out of them.

Yet 54% believe their diet is missing a key vitamin or nutrient – with 39% attributing this to not knowing which vitamins and minerals are found in different foods.

Another 36% attribute this to not knowing what nutrients they need.







And oily fish can reduce inflammation in the body, thereby reducing the risk of chronic diseases
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Vitamin D (38%), iron (33%) and vitamin C (31%) are among the nutrients people are most likely to think they are lacking.

As a result, over half of adults (56%) currently take a dietary supplement, with 46% of those taking vitamin D and 35% consuming a general multivitamin.

But 44% make no effort to ensure they’re getting the right amount of vitamins each day — even though 80% believe a person’s health can be controlled through their diet.

It also found that people believed vitamin and mineral deficiencies led to 46% health problems.

Although only one in three (32%) of those surveyed via OnePoll are confident they would know the signs of a specific vitamin and mineral deficiency.

dr Sarah Brewer, medical director at Healthspan, said: “Food should always come first, but the clever combination of vitamins and minerals in supplements can also play a role in supporting our health.”

10 SUPER MEALS TO IMPROVE YOUR HEALTH WITH FOOD SYNERGY, ACCORDING TO ROB HOBSON:

1. Salmon, Shrimp and Almond Curry

  • Helps to: Reduce inflammation in the body which is at the root of all chronic diseases
  • Food Synergy: Oily Fish (Salmon, Trout, Herring, Sardines, Mackerel) – Omega 3 + Turmeric (Curcumin)
  • This fish curry is packed with omega-3 fatty acids found in salmon and curcumin, the active ingredient found in turmeric. Together, this food synergy can enhance the anti-inflammatory effects of each nutrient alone. Reducing inflammation in the body can help reduce the risk of many chronic diseases, including those of the heart.

2. Overnight oats with almonds and berries

  • Helps with: heart diseases
  • Food synergy: Almonds (flavonoids) with vitamin C-rich foods (berries)
  • Almond skin contains flavonoids, which act as powerful antioxidants in the body. Combined with vitamin C found in foods like 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 dressed with olive oil

  • Helps with: heart health, prostate health
  • Food synergy: foods high in lycopene (tomatoes) + olive oil
  • Lycopene is an antioxidant that has been linked to reducing the risk of heart disease. This botanical has also been linked to improving prostate health. Tomatoes are the richest source of lycopene, which when combined with fat such as olive oil aids in its absorption. Olive oil itself has many health benefits to support good heart health, including reducing inflammation and raising HDL cholesterol.

4. Breakfast smoothie made with probiotic yogurt and banana

  • Helps with: Healthy microbiota, bone health
  • Food synergy: probiotics yogurt and banana (prebiotics)
  • Probiotic yogurt delivers beneficial bacteria like Lactobacillus to the gut. Maintaining a balance between food and harmful bacteria is essential for a healthy microbiota. This is important because it is in the gut that food is broken down and nutrients are absorbed and released into the body. Gut health is also closely related to immunity. The addition of bananas adds prebiotics (inulin) to the mix. This indigestible fiber is fermented by bacteria in the gut — essentially, it helps feed the bacteria in your gut and help it thrive.

5. Blue Cheese and Grapes (Red Onion Included) Salad

  • Helps with: heart health, blood pressure (circulation)
  • Food Synergy: Black Grapes (Catechin) + Onions
  • Black grapes are rich in the polyphenol antioxidant catechin, which helps prevent cardiovascular disease, cancer, and neurological disorders, and helps control weight. Together, onions and grapes inhibit blood clots and promote cardiovascular health. Studies have shown that this combination helps improve cardiovascular protection by improving blood flow.

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 show that combining flavonoids and nitrate could increase nitrous oxide production. The increase in nitrous oxide after consumption of flavonoids and dietary nitrate could improve cognitive function and mood. Beets are also rich in dietary nitrates.

7. Paprika Turmeric Chicken (Spice Rub Contains Black Pepper)

  • Helps with: joint health
  • Food Synergy: Black Pepper (piperine) + Turmeric (curcumin)
  • The active ingredient in turmeric is called curcumin and has been extensively researched for its anti-inflammatory properties. Curcumin is difficult for the body to absorb – but when combined with black pepper, its absorption is enhanced. The active ingredient in pepper is called piperine, which is responsible for this absorbing effect.

8. Black Bean Chili (contains red peppers)

  • Helps with: Iron deficiency anemia
  • Food Synergy: Black Beans (Iron) + Paprika (Vitamin C)
  • Iron deficiency is the most common nutrient deficiency worldwide. Non-heme iron from plant foods is poorly absorbed by the body. It is well known that non-heme iron is more readily absorbed in the presence of vitamin C. Plant sources of iron include beans, legumes, lentils, dark green leafy vegetables, nuts and dried fruit. Red peppers are the richest food source of vitamin C, but others include berries, broccoli, citrus fruits, and potatoes.

9. Ginger Turmeric Salad Dressing (contains honey and garlic)

  • Helps with: upper respiratory tract infections
  • Food Synergy: Garlic (Phenols) + Honey
  • Garlic and honey are often cited as uniquely antibacterial. However, research shows that when combined, they have a greater ability to reduce the growth of pathogenic bacteria, which is due to the synergistic effects of phenols and fatty acids in the food. It has also been suggested that these two foods can provide a useful alternative treatment for upper respiratory tract infections when combined, or used alongside pharmaceutically prescribed antibiotics.

10. Tomato, avocado and chickpea salad dressed with olive oil

  • Helps with: heart health, prostate health
  • Food synergy: foods high in lycopene (tomatoes) + olive oil
  • Lycopene is an antioxidant that has been linked to reducing the risk of heart disease. This botanical has also been linked to improving prostate health. Tomatoes are the richest source of lycopene, which when combined with fat such as olive oil aids in its absorption. Olive oil itself has many health benefits to support good heart health, including reducing inflammation and raising HDL cholesterol.

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https://www.mirror.co.uk/lifestyle/dieting/recipes/best-food-combinations-good-health-26501870 The top 10 healthiest food combinations revealed — including mixing black grapes with onions

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