What is "food synergy"? A nutritionist's column Vol.80
Generally speaking, "food combinations" refer to the compatibility of two or more ingredients.
Depending on the food combination, it can help you absorb more nutrients and aid digestion.
For example, it is common to eat grilled fish with grated daikon radish, and this is actually a nutritionally sound way of eating it.
The enzyme amyostase contained in radishes promotes the digestion of fish protein, and radishes also prevent the oxidation of EPA (IPA) and DHA.
In this way, the nutrients and components contained in food ingredients can help other nutrients function better or interact with each other to increase the rate at which nutrients are absorbed when eaten in various combinations.
Combinations of foods that increase the nutritional value of each other through a synergistic effect are also known as "food synergy."
On the other hand, depending on the combination of ingredients, the nutrients may be halved, so be careful.
This time, we will introduce typical nutrient combinations for different purposes, as well as combinations that have negative effects.
The interactions between food ingredients can be broadly divided into three categories : synergistic effects, additive effects, and counteracting effects .
Synergy
Food combinations where each nutrient works effectively and the effects are multiplied
*Purpose --> Increase iron absorption rate
Iron + Vitamin C
Example) Komatsuna + Lemon
Vitamin C increases the absorption of non-heme iron (from plant-based foods such as vegetables such as komatsuna and spinach, and soy products such as natto and tofu).
Vitamin C is easily lost when heated, so it's a good idea to add it to your food by serving it with raw fruits or as an after-meal dessert.
*Purpose --> Increase the absorption rate of Vitamin A
Vitamin A + vegetable oil (e.g. carrots + olive oil)
Vitamin A is a fat-soluble vitamin, so cooking with oil helps it to be absorbed more efficiently into the body.
Fats act as transporters for fat-soluble vitamins, increasing their absorption.
*Purpose --> Increase calcium absorption
Calcium + Vitamin D + Oil Example: Milk, cheese + mushrooms + oil
Vitamin D, which increases calcium absorption, is a fat-soluble nutrient, so it can be effectively absorbed into the body by taking it with oil. You can stir-fry it in oil or use the oil in a dressing.
*Purpose --> Increase absorption of aspartic acid
Aspartic acid + arginine acid Example: Asparagus + wakame seaweed
The aspartic acid contained in asparagus has the effect of expelling harmful substances accumulated in the body and protecting the nerves, and the slimy component of wakame seaweed, arginine acid, increases the absorption of aspartic acid.
Additive effect
Food combinations have similar effects that add up to each other, making them even more effective.
* Purpose --> Beauty and anti-aging care
Vitamin E + Vitamin C
Example) Avocado + Red pepper Nuts + Kiwi
Taking them together is an effective way to eat foods with high antioxidant effects. Vitamin C also plays a role in collagen synthesis and can help relieve fatigue. In addition, Vitamin E protects cells from oxidation.
* Purpose --> Improve intestinal environment
Lactic acid bacteria + water-soluble dietary fiber Example: Yogurt + apple
Both lactic acid bacteria and water-soluble dietary fiber have the effect of regulating the intestines.
Combining these two can provide even greater benefits.
* Purpose --> Improve blood flow/prevent cold
Quercetin + Nattokinase Example: Onion + Natto
It is said that promoting blood circulation is good for treating coldness caused by poor blood circulation.
The quercetin contained in onions is a type of polyphenol that improves blood circulation, and natto contains an enzyme called nattokinase that dissolves blood clots, so it is expected to improve blood circulation.
* Purpose --> Improve skin beauty
Vitamin B2 + Vitamin 6 + Vitamin C
Example) Matcha + peanuts + strawberry
When the skin's metabolism slows down, rough skin occurs. In particular, a lack of vitamin B2 can cause acne and breakouts.
Vitamin B6 is expected to be effective in resolving skin problems.
Vitamin B2 helps the function of vitamin B6, so eating them together will further increase their effectiveness.
Vitamin C is also added to suppress melanin pigmentation.
* Purpose --> Relieve fatigue
Vitamin B1 + Allicin Example: Pork + Garlic
Allicin helps with the absorption of vitamin B1, which is excellent for recovering from fatigue.
By binding with vitamin B1, it remains in the body for a longer period of time, prolonging its effects and efficacy in recovering from fatigue.
Countervailing effect
Combining foods reduces the nutritional benefits of each ingredient.
Components in one may destroy the nutrients in the other or prevent their absorption.
--> Phytic acid inhibits calcium absorption.
Example: Milk + Edamame
--> Tannins inhibit the absorption of iron.
Example) Lotus root + clams Komatsuna + coffee
--> Zinc that you ingest is easily excreted through dietary fiber and phytic acid.
Example: Oysters + Hijiki + wheat products, instant foods, beans
--> Foods that cool the body and foods high in fat put a strain on the stomach and intestines.
Example: Watermelon + Tempura
We have introduced some food combinations, but I'm sure many of you incorporate them into your daily diet without even realizing it.
In our diet, there are many combinations of foods that have been used since ancient times to ensure that nutrients are absorbed into the body.
If you're going to eat, you want to get the best nutrition possible.
Why not try eating with a renewed awareness of food combinations?
GRØN's proteins and soups are blends of nutritious superfoods that are carefully selected to complement each other.
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Nutritionist, Food Education Instructor, Food 6th Industrialization Producer Level 4
Ayako Ishihara
A nutritional advisor in the healthcare field and an agribusiness professional.
She is involved in a variety of activities specializing in the fields of beauty and health, including giving lectures to Miss World Japan candidates.
With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which opens outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in the promotion of local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, training planning and management, etc. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate them more effectively into consumer health.
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