Sometimes two or more really is better than one: Think of Abbott and Costello, Fred Astaire and Ginger Rogers, Batman and Robin or the Three Stooges. All of them were more compelling or more effective together than apart. The same is true when it comes to certain nutrients.
In the dietary world, this phenomenon is called nutrient synergy — a case of specific nutrients working in concert to produce a health benefit that’s far greater than the sum of the individual parts. Whether it’s because they enhance each other’s absorption or because they have more potent physiological effects when they join forces, pairing nutrients that have a synergistic effect can help lower your risk of heart disease, stroke, osteoporosis and other medical conditions. “The right combinations of nutrients can lead to optimization for our bodies and our palates simultaneously,” says registered dietitian Leslie Bonci, owner of Active Eating Advice in Pittsburgh and the author of “Walk Your Butt Off!”
Here’s a look at five dynamic duos and trios of nutrients that have synergistic effects:
Vitamin C and Iron
The synergistic effect: “We don’t absorb 100 percent of the iron in food, especially non-heme iron from plant foods,” Bonci explains. “Vitamin C (ascorbic acid) acts as a catalyst to help our bodies absorb iron better from food and from supplements.” This is important because iron is an essential component of hemoglobin, the substance in red blood cells that delivers oxygen to every cell in your body. Without enough iron and oxygen, you’re likely to feel tired, your immune system’s ability to fight off infections will take a hit and your brain function may not be as sharp as it could or should be.
Where you’ll find them: Vitamin C is abundant in broccoli, citrus fruits, leafy greens (like spinach and kale), red and yellow peppers, strawberries and tomatoes. Good sources of iron include beans (like kidney and navy), beef, iron-fortified cereals, lentils, seaweed and spinach.
How to harness the synergy: Stir-fry lean steak pieces with broccoli florets and red pepper strips. Have a bowl of iron-fortified cereal with sliced strawberries on top. Or make a salad of leafy greens with orange or grapefruit segments, black beans and sliced peppers.
Vitamins B6, B12 and Folate
The synergistic effect: “They act like buddies, working synergistically to reduce levels of homocysteine, an amino acid, in the body,” explains dietitian Lyn M. Steffen, an associate professor of epidemiology at the University of Minnesota School of Public Health. Lower homocysteine may reduce the risk of heart disease and stroke. The trio of B vitamins also helps maintain brain health and proper neurological function.
Where you’ll find them: Vitamin B6 is found in brown rice, chickpeas, lentils, poultry, pistachios and sunflower seeds. Good sources of vitamin B12 include beef, fish and seafood, nutritional yeast and poultry. And folate is in artichokes, asparagus, avocado, berries, broccoli, fortified cereals and pastas, mangoes, soybeans and spinach.
How to harness the synergy: Think about greens and grains — tabbouleh made with cracked wheat and chopped spinach and sprinkled with nutritional yeast; a whole-wheat pasta dish with broccoli, chickpeas and shrimp; or a bowl made with brown rice, asparagus, cooked onions, soybeans and roasted chicken.
Calcium, Vitamin D and Vitamin K
The synergistic effect: Calcium is known as the bone-building nutrient but “vitamin D is essential for calcium absorption, and vitamin K acts as a traffic cop in the body,” says Mark Mincolla, a nutritionist at Whole Health Counseling in Braintree, Massachusetts, and author of “The Whole Health Diet.” “It tells calcium it needs to go to the bones or get out of the body — that it’s not allowed to build up.” The trio needs to be present to get the bone-building job done.
Where you’ll find them: You know that dairy products are loaded with calcium, but the mighty mineral is also in almonds, amaranth, beans (kidney, navy), sardines and tofu. Vitamin D is in eggs, fortified milk and mushrooms. And you’ll find vitamin K in broccoli, cabbage, leafy greens (kale, spinach, chard, collards), prunes, snap peas, rhubarb and soybeans.
How to harness the synergy: Make a veggie frittata with eggs, spinach, mushrooms, milk and cheese. Or stuff Portobello mushrooms with sautéed spinach and feta, then broil them. Or make a smoothie with milk, yogurt, leafy greens and mango chunks.
Vitamins C and E
The synergistic effect: Both have antioxidant properties, helping to protect cells from damage caused by free radicals. “They act as a defense system to keep the cells healthier — the combination is more effective than either is alone,” Bonci says. Together, they also decrease the build up of plaque and maintain elasticity in the arteries, thereby lowering the risk of cardiovascular disease and stroke, Bonci adds. Meanwhile, a 2011 study from Germany found that a combination of vitamin C and E led to decreased sensitivity to pain after peripheral nerve injury by inhibiting pain processing in the spinal cord and dorsal root ganglia, whereas neither nutrient had the same effect on its own.
Where you’ll find them: Vitamin C is in citrus fruits, berries, leafy greens, potatoes and Brussels sprouts. Vitamin E is found in avocado, nuts and seeds, peanut butter, quinoa and vegetable oils.
How to harness the synergy: Have a bowl of berries, sprinkled with sunflower seeds, pumpkin seeds and almonds. Toss fresh spinach leaves with tomato and avocado slices, other veggies of your choosing and quinoa, then dress it with olive oil and lemon juice or vinegar. Adding a bit of mayonnaise to a potato salad with bell peppers would do the synergy job, too.
Potassium, Magnesium and Calcium
The synergistic effect: “Every mineral affects two other nutrients — it’s like a ping-pong situation,” Mincolla says. In the case of these three minerals, there’s a group dynamic that helps promote proper nerve function and electrolyte balance and reduce blood pressure. “They don’t work as well individually to lower blood pressure,” Steffen says. Indeed, a 2015 study from the Harvard School of Public Health found that men with the highest combined dietary intake of magnesium, potassium and calcium had a 21 percent lower risk of having a stroke, a significantly bigger reduction than those with the highest intake of any of the individual minerals on their own.
Where you’ll find them: Rich sources of potassium include bananas, beans (black, kidney, pinto, soybeans), lentils, milk, nuts, potatoes, raisins and tomatoes. Magnesium is in almonds, beans, bulgur, leafy greens, oats, pumpkin and sunflower seeds, and wheat germ. And calcium is in dairy products, soy and almond milk, almonds, amaranth, beans (kidney, navy), sardines and tofu.
How to harness the synergy: Have a bowl of oatmeal, topped with sliced bananas, raisins and slivered almonds and some almond milk. Make a multi-colored bean salad and serve it over fresh spinach with chopped tomatoes. Have a Greek yogurt “sundae” with pumpkin seeds and raisins, with some oats sprinkled on top. Bon appetit!
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Nutrient Synergy: Harnessing the Power of Dynamic Duos and Trios originally appeared on usnews.com
