Eating healthy and managing a balanced diet can be a daunting task, especially when it comes to choosing the right foods to optimize your health.

While it’s essential to have a balanced diet, combining certain foods can also help you get the most out of your meals.

The science of food pairing dates back to ancient Ayurveda and Traditional Chinese Medicine, where certain food combinations were believed to enhance digestion, reduce inflammation and promote overall wellness.

Today, modern research is also shedding light on the benefits of food pairing, and here are the top food pairings for optimal health you need to know.

Whole Grain with Protein

Whole grains like brown rice, oats or quinoa are an excellent source of fiber and complex carbohydrates, while proteins such as chicken, fish, and tofu are packed with essential amino acids.

Pairing whole grains with proteins creates a balanced meal that can help aid digestion, regulate blood sugar levels and keep you fuller for longer periods. Moreover, protein helps reduce the rate of digestion of carbohydrates, which thus helps control insulin levels and the release of glucose in the blood.

Leafy Greens with Healthy Fats

Leafy greens like kale, spinach, and arugula are rich in minerals and vitamins, while healthy fats like avocado, nuts, and olives contain essential fatty acids that help support brain function and heart health.

Pairing leafy greens with healthy fats enhances the absorption of fat-soluble vitamins like A, D, E, and K. Studies have also shown that consuming foods rich in healthy fats may help reduce the risk of chronic diseases such as type 2 diabetes, heart disease, and obesity.

Fruits with Greek Yogurt

Fruits like berries, bananas, and apples are an excellent source of natural sugars and vitamins, while Greek yogurt is high in protein, probiotics, and calcium.

Combining fruits with Greek yogurt creates a delicious and nutritious snack that can help boost the immune system, aid digestion, and promote muscle recovery. Greek yogurt also helps increase the absorption of vitamins and minerals found in fruits while adding an extra boost of protein and probiotics that promote gut health.

Tomato with Olive Oil

The humble tomato is rich in lycopene, a powerful antioxidant that helps protect against cellular damage associated with aging, while olive oil is high in monounsaturated fatty acids that are beneficial for reducing heart disease risk.

Pairing tomatoes with olive oil enhances the absorption of lycopene, as it is a fat-soluble antioxidant. Moreover, olive oil contains polyphenols and tocopherols, which are anti-inflammatory and protective of cell membranes.

Fatty Fish with Turmeric

Fatty fish like salmon, mackerel, and tuna are an excellent source of omega-3 fatty acids that are essential for heart health and brain function.

Turmeric, on the other hand, is a spice that contains curcumin, a potent anti-inflammatory agent that helps reduce inflammation and oxidative stress. Pairing fatty fish with turmeric creates a powerful anti-inflammatory and cardioprotective meal that helps reduce the risk of chronic diseases like heart disease, Alzheimer’s, and arthritis.

Spinach with Lemon Juice

Spinach is an excellent source of iron, folate, and vitamin K, while lemon juice is rich in vitamin C and has natural antioxidants that help boost the immune system.

Pairing spinach with lemon juice helps in better absorption of iron due to the presence of vitamin C, and increases the bioavailability of folate. In addition, the citric acid in lemon juice helps break down the oxalic acid in spinach, leading to better absorption of nutrients.

Garlic with Chickpeas

Garlic contains allicin, a compound that has potent anti-inflammatory and antibacterial properties that help boost the immune system.

Chickpeas, on the other hand, are an excellent source of fiber, protein, and essential minerals like iron and magnesium. Pairing garlic with chickpeas creates a nutrient-dense meal that helps reduce inflammation, and improve digestion due to the high fiber content.

Moreover, the sulfur compounds in garlic also help the body absorb essential minerals like iron, magnesium and zinc.

Cinnamon with Oatmeal

Cinnamon is a spice that has been shown to help regulate blood sugar levels by improving insulin sensitivity, while oatmeal is a whole-grain that is high in fiber and low in calories.

Pairing cinnamon with oatmeal creates a delicious and nutritious breakfast that helps improve blood sugar control, prevent cravings, and keep you full for longer periods. Moreover, oats are an excellent source of soluble fiber, which helps keep the digestive system healthy and reduces the risk of heart disease.

Broccoli with Mustard

Broccoli is a cruciferous vegetable that is rich in vitamins A and C, potassium, and dietary fiber while mustard is high in compounds such as zinc, magnesium, and antioxidants.

Pairing broccoli with mustard helps enhance the absorption of the nutrients found in broccoli, especially fat-soluble vitamins like vitamin A and K. Moreover, mustard also contains compounds like sulforaphane, which is known to have potent anticancer properties, making it a powerful duo in fighting off chronic diseases.

Dark Chocolate with Berries

Dark chocolate is rich in antioxidants and flavanols that help protect against cellular damage and improve heart health, while berries are an excellent source of fiber, vitamins, and natural sugars.

Pairing dark chocolate with berries creates a delicious and healthy dessert that helps boost the immune system and improve cognitive function. Moreover, the flavanols found in dark chocolate also help improve blood flow to the brain, reducing the risk of stroke and cognitive decline.