We often enjoy classic food pairings like peanut butter and jelly or macaroni and cheese, but some combinations are not just tasty; they also enhance our health when consumed together.

Certain foods exhibit a synergistic effect, meaning that their combined benefits surpass the sum of their individual contributions. When eaten together, these pairings can help your body absorb nutrients more effectively. Nutritionist Nancy Oliveira, manager of the Nutrition and Wellness Service at Brigham and Women's Hospital, highlights how thoughtful food pairings can increase satiety, or the feeling of fullness, which can be harder to achieve with single foods alone.

"Instead of simply grabbing a handful of grapes or nuts, consider planning combinations that create more satisfying snacks or meals," Oliveira advises. "This approach not only provides a broader spectrum of nutrients but may also enhance vitamin absorption and prolong your sense of fullness."

Fruitful Fusions: Nutritious Pairings to Try

Which foods make the perfect nutritional match? Here are some dynamic duos:

• Beans and Brown Rice: This classic pairing not only offers a cost-effective meal but also forms a complete protein source by providing all nine essential amino acids. The fiber in beans helps slow the digestion of the carbohydrates in rice, keeping you full for longer. A similar effect can be achieved with whole-wheat bread and peanut butter.

• Spinach and Citrus: A refreshing salad combining spinach and mandarin oranges provides vitamin C, which enhances iron absorption from spinach. Other citrus fruits can achieve this effect too. Pairing hummus with bell peppers also creates a tasty, iron-rich snack.

• Cereal and Milk: This breakfast staple combines vitamin D from fortified cereals with calcium from milk. "Vitamin D helps the intestines absorb more calcium, benefiting bone and muscle health," Oliveira explains.

• Tomatoes and Olive Oil: Healthy fats like olive oil can enhance the body's absorption of lycopene, a powerful antioxidant found in tomatoes that may help prevent cell damage associated with cancer. Lycopene is also present in other red fruits and vegetables, such as watermelon and red cabbage, and is better absorbed in the presence of fat.

• Apples and Peanut Butter: This delicious combination provides fiber, protein, and healthy fats, promoting longer-lasting satisfaction than eating apples alone. Any nut butter works well for this pairing.

Nutritional Considerations

While these food pairings can enhance nutrition, Oliveira cautions that nutrient absorption varies from person to person. There’s no guarantee that you’ll absorb nutrients from a pairing the same way someone else might.

Moreover, she advises against viewing these combinations as mandatory "super pairings." "If you don't have hummus on hand, for instance, you might skip the bell peppers," she notes. "It’s important not to limit your diet to these pairings. If you do have them together, you could reap more benefits."

Coping with Loneliness and Food Cravings

Interestingly, loneliness can intensify food cravings. A recent study found that lonely women experienced stronger cravings and poorer eating habits compared to those with strong social connections. This research, published in JAMA Network Open, involved 93 healthy premenopausal women and assessed their social ties, feelings of isolation, and eating behaviors.

As Oliveira explains, "Loneliness can lead us to seek comfort through food, triggering reward pathways in the brain." To combat feelings of isolation, she suggests alternative self-care strategies:

• Listen to Music: Enjoying your favorite songs can quickly uplift your mood.
• Take a Walk: Nature has a calming effect, with trees releasing phytoncides that can lower stress hormones.
• Practice Mindfulness: Engaging in meditation or deep breathing exercises can significantly improve mental well-being in our fast-paced world.