The Synergy of Foods & Nutrients
Could 1+1 = more than 2? In the case of plant foods, yes!
Which fruit has the greatest antioxidant activity?
We know that apples, oranges, grapes, and blueberries are good for us. So, which one is the best? The combination of them all has the greatest antioxidant effect. Regular consumption of fruits and vegetables have consistently been associated with a reduced risk of various chronic diseases, including cancer and cardiovascular disease. This benefit is largely from the synergy of various protective phytochemicals that are obtained from a variety of plant foods, or in this case, fruits. Only eating blueberries and the isolated phytochemicals in blueberries, though they’re great, will not confer the benefits of eating a mixture of fruits to garner an even greater compilation of phytochemicals. This is also why whole foods ‘win’ over isolated phytochemical supplements.
What’s better – tomatoes or broccoli?
Tomatoes are good for you and broccoli is good for you, did you know that combining the two are great for you? A rat study found that tomato significantly reduced prostate tumor weight by 34%, broccoli by 42%, and the combination of both tomato and broccoli resulted in a 52% decrease in tumor weight.
Mediterranean Roasted Broccoli & Tomatoes
This recipe highlights the combination of broccoli and tomatoes. It’s relatively simple to prepare and tasty. It was well received at our home.
Recipe adapted from www.eatingwell.com
Ingredients:
12 ounces broccoli florets (~4 cups)
1 cup grape tomatoes
1 tablespoon extra-virgin olive oil
2 cloves garlic, minced
¼ teaspoon sea salt
½ teaspoon lemon zest
1 tablespoon lemon juice
10 pitted black olives, sliced
1 teaspoon dried oregano
2 teaspoons capers
Directions:
Preheat oven to 450 degrees F.
Toss broccoli, tomatoes, oil, garlic, and salt in a large bowl until coated. Spread in an even layer on a baking sheet. Bake until the broccoli begins to brown, 10-13 minutes.
Meanwhile, combine lemon zest and juice, olives, oregano, and capers in a large bowl. Add the roasted vegetables; stir to combine. Serve warm.
Berries or apples?
You may have heard about ellagic acid (think berries) and quercetin (think allergy rescue), combine the two together and you get apoptosis, programmed cancer cell death. A pre-clinical study reported that the combination of quercetin and ellagic acid interacted synergistically to induce apoptosis in leukemia cells. Richest dietary sources of ellagic acid are pomegranates, walnuts, and berries, particularly raspberries, blackberries, cranberries, cloudberries, and wild strawberries. The richest dietary sources of quercetin include red onions, dill, cranberries, blueberries, kale, and apples. What food has the absolute greatest amount of quercetin – capers?!
Aiming to improve brain function?
Think both B Vitamins & Omega-3 Fatty Acids
This study reported that higher blood levels of omega-3 fatty acids, particularly docosahexanoic acid (DHA) may enhance the effectiveness of the B vitamins. The combination of B vitamins and omega-3s seems to work better together than either alone. This combo may help improve brain function – slow or prevent brain atrophy and memory decline. Sign me up!
Dietary omega-3 fatty acids can be found in cold-water fish, such as wild salmon, sardines, black cod, herring, and trout; plant sources include ground flax seed, chia seeds, walnuts, and hemp hearts. Foods rich in B vitamins include nutritional yeast, avocados, leafy green vegetables, seeds, eggs, poultry, fish, and if you like it, liver.
Bottom Line
Synergy is powerful. Eating a variety of foods allows you to reap the benefits of food synergy. I think we will continue to see research highlighting more and more of these types of interactions. In the meantime, keep eating plants. Lots of them. And variety too. Aim to eat 10 different fruits, vegetables, and/or herbs/spices daily!
Hope the concept of synergy motivates you to seek variety - greater nutrition, color, & flavor!
Be well,
Natalie