It takes 2 to tango! Some foods work better in pair!

Hi dears !!!! Life won’t be fun without the energy, slim contours and health derived from the right foods! We know that we are what we eat, but the question is what to eat? Many foods, known as functional foods, have a great positive impact on our health; many are beneficial in preventing heart diseases and are combating cancer.

Well…as most things in life, some foods work better in pair; this means that you’ll get more health benefits if you consume them together.

So here they are, go ahead and write them down, put the duo combinations on your fridge and always eat them together!

Tomato and Olive Oil: Tomato as many already know is rich in the antioxidant licopene that reduces the risk of having prostate cancer and heart disease. Good fats such as olive oils facilitate the absorption of licopene which makes them a great duo! So enjoy a bit of oil on your tomato, or an avocado/tomato sauce on your sandwich, or a salad with the 2! Be creative!

Broccolis and tomato: We know that both reduce prostate cancer risk but modern studies have shown that both work even better if consumed together!

Breast of Chicken and Lentils: Proteins in chicken ensure a better absorption of the iron found in the lentils preventing anemia!

Oats and Kiwi: Oat is known to be good to your arteries controlling bad cholesterol. Consuming both oat and a vitamin C food source like kiwi or orange juice at the same meal is two times more efficient in preventing heart attacks than consuming them separately; apparently according to studies they work better consumed together!

Grapes and Orange : A study at Cornell university checked the antioxidant efficiency of many fruits individually (apple, orange, blueberries and grapes) versus the same quantity of a mix of all of them and found out that the second option is more beneficial in fighting free radicals thus protecting you from diseases

Fish and Broccoli: Fish contains selenium which facilitates the absorption of glucosinolate found in broccoli as well as in cabbage, known to reduce the risk of cancer.

Apple and Dark Chocolate: Rich in quercetin an anti-inflammatory agent, apples also have the capacity to reduce the risk of heart attacks, among so many other benefits. Dark chocolate, rich in catechins, reduces the risk of developing arteriosclerosis; together they improve the health of your heart according to a study from the University of Singapore.

Whole Wheat and Peanuts: According to a research from the university of IOWA, an amino acid that is not present in wheat can be found in peanuts to make your meal complete in terms of protein! It is rare to have in a same meal all the amino acids we need! So take advantage of this great combination and make it happen for the benefit of your muscles!

Chicories and yogurt: Chicories (hendbe in Arabic) contain inulin which has a prebiotic effect as well as facilitating the absorption of calcium! So try to eat them during the same meal with yogurt which is rich in calcium!


Soy and Sardine: Genistein is a type of isoflavone found in many plants including soy and one of its characteristics is to increase the bioavailability of vitamin D in the colon. Many people have deficiency of vitamin D so eating soy with a source of vitamin D like sardine is the ideal thing to do! So enjoy edamame or tofu or soy grains with a few sardines in a tasty and super nutritious meal!

Rosemary and red meat: Some researches reveal that barbecue-ing is carcinogenic. Now the good news is that if you use rosemary to flavor your meat before cooking it you can reduce this risk! The herb contains carnosic acid and rosmarinic acid which, in a study by the University of Kansas, USA, decreased the amount of carcinogens in grilled meats. It is believed that the herb’s antioxidants neutralize the free radicals of the meat! Isn’t that great? Nonetheless we should not eat meat more than twice a week!

Curcuma and black pepper: Natural chemicals found in the spices curcuma and black pepper seems to stop the growth of breast tumors, according to a study conducted by researchers from the University of Michigan. Curcuma is a cancer, inflammation and infection fighter but its bioavailability is very low. Studies show that when you combine it with black pepper which contains piperine its bioavailability increases a 1000 times!!!!

I hope you enjoyed knowing about those pairs of foods that will boost up your HEALTH twice and more and wish you to find the right pair for you that will make you twice HAPPY!!!

Samia Khoury Dietitian

I am waiting for you to help you lose weight or consult you on health issues at my clinic in Lebanon or over the web wherever you live! Just contact me at 00 961 3 48 31 86

Email: samia.khoury@gmail.com

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