While science is continually confirming the health benefits of a fresh, natural diet, it’s quite probable very few of us are thinking of food synergy.

Food synergy is taking the stage to let us know that the way we eat fresh, natural foods affects their benefits to us.  You probably won’t find discussions of food synergy over beer and steak at your next barbeque party, nevertheless it’s an important concept for you to consider in your quest for good health.

Healthy vegetarians know that they must combine certain foods to make whole proteins and to get enough iron and other nutrients from their diet.

Consider the following examples of food synergy:

• Providing nut allergies are not a problem then it’s time you once again enjoyed a peanut butter sandwich made with whole wheat bread for good food synergy.  Combining these two foods will give your body the essential amino acids which make up a complete protein.  While wheat alone is an incomplete source of amino acids, peanuts contain the amino acids that wheat needs to make it a complete source of protein; together, they do the job your body needs.
• If you are not a big meat eater then your body may not be getting all the required iron.  If you lean toward a vegetarian way of life then it will be helpful for you to combine foods rich in vitamin C with plant based iron sources such as lentils, beans, soy, leafy greens like spinach, broccoli mustard and dried fruit.
• Studies have shown that vitamin C together with the phytoestrogen found in various fruits and vegetables, whole grains, beans and soybeans work in combination  to inhibit the oxidation of LDL cholesterol (the bad one!).
• In my house, tomatoes combined with broccoli don’t often come to mind when planning a meal.  Good food synergy says it should.  This combination may be more effective at slowing prostate tumor growth than either of them alone.
• Natural flavonoids found in certain foods will assist in greater protection against cancer when you eat them together as compared to eating the foods individually.  Food synergy happens when the compound sulforaphane and the flavonoid polyphenol apigenin are taken together making the effect twelve times stronger than when eaten alone. You will find  Polyphenol apigenin in many fruits and vegetables such as apples, cherries, tomatoes and celery plus tea and wine also contain this antioxidant.  The sulforaphane can be found in cruciferous vegetables such as broccoli, cabbage and cauliflower.  Sounds like the makings of a delicious salad to be enjoyed with a nice glass of wine or cup of tea with dessert.

There are many more combinations that make up food synergy for your good health.  If food synergy interests you and you want to read more then you may enjoy a book written by Elaine Magee, MPH, RD titled Food Synergy.  Visit healthtopics.ca regularly for health and wellness news.

Test your diet knowledge with a diet quiz.

Do you use weight loss products? The diet quiz may lead you to ask more questions about the products that you use.

The diet quiz may also lead you to research other well known diets that may be beneficial to you.

You can answer either true or false to the questions below.  The answers to the diet quiz are at the bottom of the article.  Also at the end of this article you will find information on a tool you can use to customize a healthy diet plan just for you.

1.  Do some foods have negative calories?

2.  Raw food diets do not supply our bodies with ample amounts of all vitamins and required minerals?

3.  Companies do not have to prove that weight loss products or services actually work before they can be sold?

4.  Weight loss products and services are usually tested for safety before they reach store shelves?

5.  Up to 15lbs of fat may be removed by liposuction?

6.  High calorie diets are the only cause of obesity?

7.  Children should be allowed to control their portion sizes?

8.  The Mediterranean Diet is not associated with a reduced risk of heart disease and cancer?

9.  Fast foods cannot be part of a healthy diet?

10.   The Slow Food USA movement was developed to slow down the rate at which consumers are purchasing diet products?

11.   Comfort foods exist?

12.   Chocolate is an aphrodisiac?

Answers to the diet quiz:

1. FALSE: Although this is a myth, many people think the concept is genuine due to stories they’ve heard of grapefruit and other diets.
2. TRUE: Although, there can be positives to a raw food diet which can be described as an uncooked vegan diet, generally speaking raw food diets lower your beneficial HDL cholesterol levels and might lead to a vitamin B-12 deficiency with a loss of bone mineral density.
3. TRUE:  There are no laws in effect that require a weight loss product to be effective.  The weight loss industry falls outside of consumer protection with respect to general societal standards.
4. FALSE:  The history of the weight loss industry is filled with failures that have led to serious health concerns.  There is generally no testing for safety before weight loss products reach the marketplace.
5. FALSE:  Surgical standards dictate no more than 8 lbs of fat may be removed by liposuction.
6. FALSE:  High calorie diets are included in the many causes of obesity.
7. TRUE:  It is up to the parents to provide a nutritious selection of foods while the children themselves should be allowed to decide how much they eat.  Interactions around eating and body weight can have consequences in the prevention or promotion of obesity in children.  Positive activities that include regular physical activity that promotes fun while decreasing a focus on eating, foods and weight can help promote healthy eating habits and normal weight for children.
8. FALSE:  The Mediterranean Diet emphasizes olive oil, breads, whole grain cereals, nuts, fish, dried beans, vegetables and fruits together with wine, in moderation.  A guide to this diet was developed by the World Health Organization in 1994 to help popularize a form of diet related to a reduced risk of heart disease and cancer.
9. FALSE:  Yes, many fast foods are high in calories, fat, saturated fat and salt, however, an occasional cheeseburger and fries or your favourite pizza can still be consumed while maintaining a healthy diet.
10. FALSE:  The Slow Food USA movement is an international group that supports ecologically sound food production and the revival of the kitchen and family table as centers of pleasure.  This organization promotes culture and community while living a slower and more harmonious rhythm of life.
11. TRUE:  Feelings of security and love can be renewed by comfort foods.  The ice cream your mother fed you when you had your tonsils out or the chicken noodle soup you were given when you had the flu can bring back those feelings of being cared for.  Ice cream, apple pie, chicken noodle soup, boxed chocolates, meat loaf and mashed potatoes are among the most popular comfort foods.
12. FALSE:  The notion that food can act as an aphrodisiac has been with us since ancient times.  Although many have searched high and low for love potions none have been found.

When you’ve finished the diet quiz, visit Canada’s Food Guide website and use the interactive tool to build your own healthy eating plan.  By entering data such as your age and sex and then selecting various food items from the four food groups and choosing different physicial activities you can create a program that is customized just for you.  You will find this tool at Health Canada.