Masters of Health Magazine September 2024 | Page 20

  • Lycopene and Fat: Lycopene, an antioxidant found in tomatoes, is better absorbed when consumed with fat.⁶ 

    • This is why traditional Mediterranean dishes often combine tomatoes with olive oil, making the lycopene more accessible to the body. This combination not only enhances heart health but also offers protective effects against certain types of cancer. 

  • Polyphenols and Antioxidants: Polyphenols, found in foods like berries and green tea, are powerful antioxidants that protect your body from damage caused by oxidative stress—essentially the wear and tear on your cells. However, they can be tricky for your body to absorb. 

    • Combining polyphenol-rich foods with those containing vitamin C (like citrus fruits) or healthy fats (like nuts) can improve their bioavailability, enhancing their protective effects against chronic diseases.

    Unlocking the Power of Food Synergy

    Tapping into food synergy is more than just a culinary technique; it’s a powerful strategy for enhancing health and longevity. By maximizing nutrient absorption and reducing oxidative stress, it helps support heart health, boosts immune function, and promotes healthy aging. 

    It also plays a crucial role in stabilizing blood sugar levels, which is essential for preventing chronic conditions like diabetes.

    Maximizing Food Synergy in Everyday Meals

    Incorporating this concept into your diet is simple and doesn’t require a complete overhaul. Here are some tips to get started:

  • Start Your Day Right: Enhance your morning oatmeal with nuts or seeds to boost vitamin absorption.

  • Supercharge Your  Salad: Add avocado or olive oil to salads to maximize fat-soluble vitamin intake.

  • Boost Your Smoothies: Combine spinach with citrus fruits for a nutrient-packed smoothie.

  • Spice Up Your Meals:  Use black pepper with turmeric to enhance curcumin’s benefits.

  • Support Gut Health: Pair probiotics with cruciferous vegetables to boost gut health and detoxification.

    • So next time you sit down to eat, think of your plate as more than just food—think of it as your personal toolkit for better health.

    References.

  • Ems T, St Lucia K, Huecker MR. Biochemistry, Iron Absorption. [Updated 2023 Apr 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK448204/

  • Ford NA, Spagnuolo P, Kraft J, Bauer E. Nutritional Composition of Hass Avocado Pulp. Foods. 2023 Jun 28;12(13):2516. doi: 10.3390/foods12132516. PMID: 37444254; PMCID: PMC10340145.

  • https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

  • National Research Council (US) Committee on Diet and Health. Diet and Health: Implications for Reducing Chronic Disease Risk. Washington (DC): National Academies Press (US); 1989. 11, Fat-Soluble Vitamins. Available from: https://www.ncbi.nlm.nih.gov/books/NBK218749/

  • Prasad S, Tyagi AK, Aggarwal BB. Recent developments in delivery, bioavailability, absorption and metabolism of curcumin: the golden pigment from golden spice. Cancer Res Treat. 2014 Jan;46(1):2-18. doi: 10.4143/crt.2014.46.1.2. Epub 2014 Jan 15. PMID: 24520218; PMCID: PMC3918523.

  • Arballo J, Amengual J, Erdman JW Jr. Lycopene: A Critical Review of Digestion, Absorption, Metabolism, and Excretion. Antioxidants (Basel). 2021 Feb 25;10(3):342. doi: 10.3390/antiox10030342. PMID: 33668703; PMCID: PMC7996133.