Nutrient Synergy

Let’s explore complementary relationships between nutrients

The health benefits of individual nutrients are well-researched and documented. In recent times, there’s mounting evidence that the combination of certain nutrients found in the same food or across different types of foods produced better results when it comes to their overall effect on our health. Red wine and cheese, beef and broccoli, lamb and mint sauce are just some foods we have eaten for generations and have stood the test of time, not just because they taste delicious together. Health experts believe we enjoy these pairings because they’re healthier or more nutritious when eaten together. This is referred to as nutrient synergy. Some may also loosely refer to it as food synergy. Listed below are some of them and the reasons why they work together better:

Avocado and salsa. What is it between Australians (and New Zealanders) and avocados? We can’t seem to get enough of avocados to satisfy our appetite. It’s mashed into cake batter, found its way into smoothies, there’s avocado on toast, and even included itself as a dip for chips. These are just a few examples. Well, avo love just rose to a new level.

Avocado oil or avocado itself enhances the intestinal absorption of the carotenoids beta-carotene and lycopene found in salsa by 2.6 and 4.4 times, respectively in comparison to eating salsa alone. The fatty acids found in the avocado increase the absorption of the carotenoids. Both carotenoids have antioxidant properties and in return, prevent oxidation of the fatty acids found in the avocado. That’s called nutrient synergy. What an excellent working relationship, huh? Don’t you wish you had that kind of relationship with your co-worker? It might make the two of you more productive. Just kidding.
Lamb and mint sauce. Thank God for the Queen of England…Queen Elizabeth I that is. History has it that in order to slow the consumption of lamb and have more sheep to shear, Queen Elizabeth I ordered that lamb could only be consumed if you eat it with bitter herbs (which included herb sauce obtained from mint leaves).

Surprisingly, their combination was delicious. The tart or strong taste of the mint sauce enables the fatty acids in the lamb meat to taste better. Little did they know back then (during the reign of Queen Elizabeth I) that the fatty acids from the lamb meat benefit from the nutrients present in the mint sauce.

Mint contains antioxidants like vitamin A that protect fatty acids from oxidation. Fatty acids are essential to your brain and its numerous functions. For them to get there, from your food to your brain, they need the protection of antioxidants. Antioxidants increase the bioavailability of fatty acids to your brain cells. In return, antioxidants gain easy access (better absorption) to your digestive system through fatty acids, making them more soluble in fat. Fat is readily absorbed through the lining of your digestive tract. Other food pairings that show a similar relationship include:
1. Pork and apples
2. Wine and cheese
3. Lemon pepper chicken
4. Turkey with cranberry sauce (or relish, depending on where you’re from)
5. Duck breast with berry sauce
6. Lamb with apricots
7. Pineapple with beef
8. Stir-fry chicken with mango, orange, or pineapple
9. AND NO, pineapples and ham on pizza ARE NOT INCLUDED.
Some food items in the list above contain acids or are considered as acids in cooking (lemon, pineapple, apple). These acids function as tenderizers of the food they’re cooked with by breaking down fibres. They improve the flavour and texture of fat and project that mouth-puckering acidity on your face. You did the mouth-puckering, didn’t you? As a result, the bland taste and smooth, slippery texture of the fat are diminished.
Iron and vitamin C. The synergistic effect between iron and vitamin C can be demonstrated through the consumption of red meat, and food sources abundant in vitamin C. Examples include beef and broccoli and steak and orange juice (instead of beer). If you’re a vegetarian, eat vegetables rich in iron like dark leafy greens with food sources abundant in vitamin C (orange or strawberries). Vitamin C increases iron absorption in your body by storing it in a form that’s readily available when your body needs it.
The B Vitamins. This is an example of nutrients found in the same food and promoting synergy. The water-soluble B vitamins are best absorbed when consumed together. They belong to the same group because they’re related to each other and they all work closely in your body. They enhance each other’s specific function. This is the reason why they’re sometimes called vitamin B complex.
B Vitamins (B6, B12, folate) and omega-3 fatty acids. A small study published in the European Journal of Clinical Nutrition has indicated the synergistic effects of vitamins B6, B12 and folate combined with omega-3 fatty acids in lowering your risk of developing cardiovascular disease by decreasing plaque build-up in your arteries.
Vitamin C and fibre. Vitamin C rich foods often contain significant amounts of fibre like dark leafy greens, broccoli, and cauliflower. The fibre slows down the transit time in your intestines so that vitamin C can be efficiently absorbed.
Vitamin D, calcium, phosphorus, and magnesium. Vitamin D from food, supplements, and sun exposure promotes the absorption of calcium in your intestine. It also maintains adequate levels of phosphate, magnesium, and calcium in your blood to ensure that proper mineralization of your bones takes place. All of these kick into full gear when your body senses that you don’t have an adequate supply of these minerals. To get the vitamin D-boosting abilities of the sun, expose your face, arms, and hands to sunlight anywhere from 5 to 15 minutes, 2 to 3 times a week between 10 am to 3 pm. Get “D” right amount this time.
Calcium, magnesium, and potassium. There’s a consensus between these three minerals that centre on proper nerve functioning and reduction in blood pressure. They work better when taken together than on their own, especially in lowering blood pressure according to recommendations posted in the Harvard Health Letter.

Vitamins C and E. The combination of these two antioxidants decrease plaque build-up and maintain the elasticity of your arteries. Their synergistic effect lowers the risk of stroke and cardiovascular disease much better than when consumed separately.

We learned another health tip on how to get the most out of the foods we commonly eat by eating some of them together. Remember to obtain your nutrients from whole foods and not from processed foods. Whole foods possess the natural state and food matrix necessary for the synergistic effect of the combined nutrients to happen. And of course, remember that nutrient synergy can be present in the same food or across different types of foods.