Photo: VirtualErn/Flickr

Have you ever heard the phrase "go together like peas and carrots?" Some foods do more than simply taste good together. Like adding fuel to the fire, the nutrients in certain foods can do even more for our bodies when they are paired with complementary nutrients in other foods. This is called food synergy. Some examples:

• Tomatoes and broccoli both have cancer-fighting nutrients. When eaten together, the effect seems to be more powerful. Try this broccoli and tomato salad or stir-fried broccoli with tomato/chickpea ragu.
• Vegetables are even better with a little good fat. You don't want to douse your veggies in butter or ranch dressing, but adding a little olive oil or serving avocado with your veggies can help your body absorb more of the vegetables' phytochemicals. (Both olive oil and avocado are rich in monounsaturated fat.)
• A reason for fruit salad. Want a delicious end to your dinner? Serve up a fruit salad. The phytochemical quercetin (found in apples and berries) works together with catechin (found in purple grapes) to help prevent platelet clumping.
• Vitamin C boosts iron absorption, so toss some mandarin oranges in with your spinach salad.
• Eating some omega-3 rich fish? Drink a few ounces of red wine or enjoy a handful of grapes. The polyphenols found in grapes and red wine make it easier for your body to absorb omega-3 fatty acids.
  

So how hard should you work to find these complementary foods? If you have a certain medical condition (such as high blood pressure) that you're trying to manage, you might want to consult a registered dietitian for advice. And it certainly doesn't hurt to pair together some of the foods mentioned here. But, food synergy is a complex subject, and there's no need for nutritional stress. Just aim for an overall healthful diet with a variety of nutritious foods -- remember to choose a colorful assortment of produce -- and you'll be on the right track.