Dr Rajan's Secret: Boost Health by Combining These Foods

Combining various ingredients to create something delightful is one of life’s pleasures: think of the classic pairings like chocolate with peanut butter, mozzarella with basil, and apples with cinnamon.

But there are also combinations of foods that work towards our health too - elevating the nutrient absorption of one or both of the items and boosting the effectiveness of anti-oxidants.

Dr Karan Rajan, who is known as both a doctor and a social media influencer, has joined forces with Cory Rodriguez – also recognised as @healthwithcory – to create three video tutorials for their joint following of 4.7 million people on Instagram. These videos aim to showcase simple meal combinations designed to enhance overall well-being through improved digestion when consumed together.

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Below is a list of the most delicious combinations they recommended.

Breakfast

Blueberries and walnuts - Brain protection

Dr Rajan states: "The polyphenols found in blueberries work together with the omega-3 fatty acids in walnuts to create a powerful protector for your brain."

Both walnuts and blueberries have shown in studies to boost cognitive abilities, so pairing them is a no-brainer.

Chocolate and caffeine - total mental boost

"Caffeine in the coffee and the theobromine in the cocoa work together to enhance mood, alertness and mental clarity", says Cory.

An easy win for the mocha!

Oats and yoghurt - happy gut

According to Dr Rajan, prebiotic beta-glucans derived from oats along with probiotics present in yogurt can enhance the variety of microorganisms within your gut microbiome.

Your gut microbiome is a microscopic world within the world of your larger body, with trillions of microorganisms living there. Think of it as a garden that you rely on for nutritious foods and medicines - when your garden is healthy and thriving, you thrive, too. But if it's reduced to a weedy scrubland, it can upset your whole ecosystem.

Lunch

Bell peppers and black beans - iron absorption

Dr Rajan indicates that the "vitamin C from the bell peppers enhances the uptake of non-heme iron found in the beans."

Non-heme iron is a form of iron found in mainly plant-based foods. It's not as easily absorbed as meat-derived iron, meaning that any extra help is beneficial. For further non-heme iron absorption, you could try adding a squeeze of lemon or orange juice to a spinach salad, or toss diced apples into a lentil dish.

Avocados and tomatoes - lycopene digestion boost

According to Dr Rajan, fat-soluble lycopene from the tomatoes is helped to break down by the mono-unsaturated fats from the avocados. The classic pairing of tomatoes and olive-oil also works well to absorb lycopene.

Great news, as lycopene is a natural compound that may reduce the risk of developing chronic illnesses like heart disease and cancer.

Dinner

Rice and beans - fuller for longer

"Fibre and protein in the beans can help to slow down the digestion of rice and this combination stimulates satiety hormones", says Dr Rajan.

Adding beans makes it easier for your body to regulate carbohydrates and helps prevent blood-sugar spikes and energy crashes.

Broccoli and garlic - calcium boost

Dr Rajan states that the prebiotic fibre inulin found in garlic aids in better absorption of calcium from broccoli, thereby supporting your body’s strength and integrity of bones and teeth.

Snacks

Raspberries coupled with dark chocolate - an antioxidant superpower

Cory won’t have to push this too much, but it’s nice to hear that there are health advantages associated with a widely enjoyed dessert ingredient.

The anthocyanins found in raspberries may work together with the flavanols in chocolate to form a potent antioxidant combination.

Strawberries with cottage cheese lead to radiant complexion

A surprising combination, yet a potent duo for stimulating collagen production, the top priority in everyone’s skincare regimen.

Cory states: "The vitamin C from the strawberries alongside the amino acids in the cottage cheese collaborate to aid in the production of skin-strengthening collagen."