Whether we’re cooking at home or dining out, we often mentally consider whether our intake is nutritionally balanced. For example, every meal should include fiber-rich vegetables and protein-rich ingredients like meat, eggs, and beans. But did you know that combining certain foods can even double the benefits?

Salmon with Sesame Seeds

Scientists believe that combining salmon and sesame seeds can reduce the discomfort of premenstrual syndrome (PMS) in women. Symptoms of PMS include bloating, depression, irritability, insomnia, and cravings even when you’re not hungry.

If preparing salmon yourself is too much of a hassle, you can buy a reputable canned salmon brand at the supermarket. Just half a can (about 85g) of salmon provides the recommended daily intake of vitamin D.

Multiple studies have shown that consuming foods rich in vitamin D and calcium can improve premenstrual symptoms by 30% to 40% for women. This is why scientists recommend pairing salmon with sesame seeds, which are high in calcium.

Apples with Raspberries

A study published in the American Journal of Nutrition indicates that foods high in ellagic acid, such as raspberries, pomegranates, walnuts, and cranberries, not only provide antioxidant benefits but also enhance the anti-cancer properties of quercetin.

Thus, scientists recommend combining ellagic acid and quercetin. Foods containing quercetin include apples, grapes, onions, and buckwheat. This combination is easy to make. Simply blend diced apples, grapes, and raspberries into a smoothie and sprinkle with pomegranate seeds and chopped walnuts.

Buckwheat with Broccoli

High levels of bad cholesterol can cause blood vessel blockage, and therefore are considered a contributing factor to cardiovascular diseases such as heart disease.

However, German scientists have discovered that rutin, a powerful antioxidant, combined with vitamin C can reduce the risk of bad cholesterol deposited in blood vessels, which can lead to cardiovascular disease. Buckwheat is a great food source for rutin.

Vitamin C is found in many fruits and vegetables, such as broccoli, citrus fruits, and tomatoes. If you enjoy noodles, you can pair broccoli with buckwheat noodles for a healthy and delicious meal.

Onions and Chickpeas

If you often feel tired and want to boost your energy, you can make use of dishes made with onions and chickpeas.

A study published in the American Journal of Agricultural and Food Chemistry found that foods containing sulfur compounds, such as onions, garlic, and leeks, can aid in the absorption of iron and zinc.

Iron contributes to oxygen transport in the body, while zinc is a key component in enzyme function and also aids metabolism. Therefore, pairing onions with chickpeas, which are rich in iron and zinc, is a perfect match.

Banana with Yogurt

If you’re exhausted after a workout and want to recharge, bananas and yogurt are a great choice, as exercise burns glucose.

Some people experience low blood sugar levels after exercise, so bananas and yogurt can help alleviate and prevent the discomfort caused by hypoglycemia.

Because bananas contain carbohydrates, they can raise blood sugar levels slightly, while yogurt contains protein, which not only helps with satiety but also helps prevent sudden blood sugar spikes. However, if you have diabetes, please consult your doctor before deciding on a suitable diet.