One + One = Three (Food Magic)

Food is fabulous. I've always known that. Which is part why I LOVE my job. I love food and its magical brilliance to transform mental and physical health and therefore everything from relationships to success in business!

But, here's something you might not know. Which foods you eat TOGETHER can also affect the powers you gain from them. This is the power of “nutrition synergy”.

To put it simply, certain food pairings work better as a duet than as a solo. When combined, they boost the body’s ability to absorb and use specific nutrients, helping you get the maximum benefits. This helps support improved immunity, energy, digestion and beyond.

Let's kick of with some of my favourites...

Salmon and Broccoli

Vitamin D is required to help your body absorb calcium. Salmon contains vitamin D. Broccoli is a good source of calcium. Pair them together to help keep bones and teeth strong, support muscle and nerve function, for healthy blood clotting and for hormone balance. Other pairings with the same benefits? Tuna, egg yolks and tofu are other great sources of vitamin D that can be paired with calcium-rich foods like greens, beans and cheese.

Eggs and Berries

This may sound an odd one, but you can create a lovely breakfast bowl with eggs and berries! This one is about pairing fibre with cholesterol-rich foods. Soluble fibre transforms into a gel-like substance in the digestive system, which traps cholesterol and prevents it from entering your bloodstream. Eggs have a whole long list of health benefits, and the fibre in the berries helps remove the excess cholesterol. Other beneficial fibre-rich sides for your eggs include apples, pears, beans, avocado and whole grains - how about scrambled eggs on rye toast?

Rice and beans

Some of you will have heard me talk about this one before. Beans are great source of protein, but they’re a bit limited because they don’t contain all nine amino acids that our bodies need to function. Pair (ideally brown or wholegrain) rice with beans or peas and it forms a complete protein. So that I'm a Celeb diet? Gives them all the protein (and fibre!) that they need. This is something to be aware of if you are vegetarian, vegan or just choose plant based protein shakes. The shake I enjoy (click HERE) uses a blend of rice and pea protein, to give me my complete protein source.

Whole wheat bread and peanut butter

Whole wheat bread and peanut butter are another powerful plant-based protein duo. Each one contains the amino acids that the other lacks so when you eat them together you can get all the amino acids you need. And, especially if you've worked with me, you know protein is crucial for EVERYTHING but especially for lean muscle, metabolism, zapping cravings and therefore long term weight loss. can also add sliced bananas to your sandwich for added fibre and potassium. I don't particularly eat bread, but if I do, that heavy rye toast with 100% almond butter and sliced bananas makes a great mid afternoon energy boost!

Turmeric and black pepper

This is a super easy one for me, as you can't beat a quick cook pan of chicken and lots of veg, with smoked paprika, turmeric and lots of black pepper. Plus a dash of water to create a sauce. You'll have most likely heard many benefits to turmeric. Anti-inflammatory, mood boosting, muscle recovery and lots more. Turmeric is also packed with antioxidants that help protect your cells, but its benefits are amplified when paired with black pepper. Pepper enhances turmeric’s bioavailability, which helps your body absorb its health-promoting properties. Get them both on your herbs and spices shelf!

Spinach and lemon juice

Spinach is a fabulous source of iron. And iron supports our skin, our sleep, our energy, our memory, our immune system and more! Spinach also brilliant to support your weight loss journey - I put a good few of my meat/fish and veg meals on a big bed of raw spinach, in place of rice, pasta or chips. However, our bodies need help absorbing that iron, which is where vitamin C comes in. Vitamin C significantly enhances the absorption of iron! Using citrus marinades on meats is another great way to boost iron absorption.

Salad and olive oil

Did you know that vitamins A, D, E and K are fat-soluble - they require fats for your body to absorb them. Tomatoes and red peppers are a great source of vitamin A, mushrooms a good source of vitamin D, leafy greens and broccoli a great way to get your vitamin K in. Then sprinkle your salad with seeds or nuts to add vitamin E. The more diverse your salad, the more vitamins you're getting in. Then give it a good drizzle of olive oil (lovely with balsamic vinegar!) for the healthy fat source. Beta-carotene - the antioxidant found in carrots - is also fat soluble. Take advantage and toss some grated carrot in too!

Eggs and raw veggies

You know I can't be without my eggs, so let's give them another appearance. Eating eggs with a salad has been shown to increase the absorption of carotenoids — a type of phytonutrient with antioxidant and anti-inflammatory effects — up to eight-fold more than eating the salad on its own.

Raspberries and dark chocolate

Let's round off with a little 'dessert'. Next time you’re craving a sweet treat, consider raspberries and dark chocolate. According to research, combining cocoa with raspberries can significantly enhance the antioxidant effects of both. Could you go as far as Montezuma 100% dark chocolate chips? Why don't you pop a little dark chocolate chip into each raspberry? Mindful eating at its finest.

Well, that's a LOT of food for thought. But I do like thinking about food. Which of these combinations could you enjoy this week?

Happy (mindful) eating!

Ellie x

Ultimate Health By Ellie

(Find me on FB: HERE, Instagram: HERE or Linkedin: HERE)