Oats, curd & walnut: Why superfood combinations work better than when they are had alone

This powerful combination protects the brain from damage, reduces inflammation and supports improved cognitive function, memory and nerve cell health. It also offers complementary benefits for heart and gut health. Within a month of this breakfast plan, she stopped feeling sluggish and was able to work better.

Some food pairings work together inside our bodies in a way that makes them healthier and more effective than when eaten alone. Let’s look at some of them:

1. Dal-Chawal: Comfort With a Purpose

This is probably the most common meal in Indian households — simple, filling and light on the stomach. Dal and chawal (lentils and rice) provide a complete protein profile, combining essential amino acids that neither food offers on its own. It offers a perfect balance of protein and carbohydrates, along with essential vitamins, minerals and fibre.

2. Curd and Banana: Cool, Calm and Balanced

You’ve probably seen this combo during fasts, or when someone is unwell. It’s because it’s soothing and easy to digest. Banana gives natural energy and potassium, while curd has good bacteria that support gut health. It’s a great mid-day snack or even a quick breakfast when you’re in a hurry.

3. Spinach and Lemon: A Tangy Twist That Helps Iron Absorption

Spinach is rich in iron but our body doesn’t always absorb it easily. That’s where lemon comes in. The vitamin C in lemon helps your body take in iron more effectively from spinach or any leafy greens.

4. Haldi and Kali Mirch: A Natural Healing Combo

Turmeric has long been used for its healing properties. But on its own, it’s not easily absorbed by the body. That’s why black pepper is important. It contains something called piperine, which helps the body absorb the curcumin in turmeric. This is why our elders always added both to food because they work better together.

5. Peanut Butter and Brown Bread: Quick and Satisfying

Peanut butter is full of protein and healthy fats, and when you spread it on whole grain or brown bread, you get complex carbs too. This means longer-lasting energy and fewer hunger pangs. It’s great for breakfast or even as a pre-workout snack. Simple, quick and nutritious.

6. Milk and Dates: Strength in Simplicity

Soaked dates with warm milk are not just tasty but also full of nutrients. Dates are rich in iron and natural sugar while milk gives you calcium and protein. This combo helps improve energy, builds strength and is good for bone health. Recommended for kids, women and those recovering from illness.

7. Roasted Chana with Jaggery: Traditional Snack with Real Benefits

A handful of roasted black chana with a piece of jaggery (gud) is still one of the healthiest snacks out there. Chana gives protein and fibre, while jaggery adds iron and a bit of natural sweetness. Together, they boost energy, help in digestion and even satisfy mid-day cravings.

8.Fish and Steamed Vegetables – Clean, Lean, and Nutritious

Fish provides high-quality, lean protein and essential healthy fats, particularly Omega-3 fatty acids, vital for heart and brain health. Steamed vegetables are rich in fibre, complex carbohydrates and have a wide array of vitamins, minerals and antioxidants (such as vitamins A, C, and K). Together, they create a meal that covers all major food groups.

9.Grilled Chicken with Quinoa – Filling and Fat-Burning

Chicken breast is low in fat and high in protein, which helps in muscle repair and keeps hunger away for longer. Quinoa adds fibre and slow-digesting carbs, which means you get energy without sudden spikes.

10. Chicken Salad with Olive Oil Dressing – Light, Crunchy, and Protein-Rich

This is my favourite go-to meal. I toss together shredded or grilled chicken with a lot of raw vegetables like cucumber, lettuce, tomato, and carrots. A small drizzle of olive oil, a splash of lemon, and a pinch of black salt is all it needs.

You don’t always need fancy foods or expensive diets to eat well. Our everyday kitchen ingredients, when paired thoughtfully, can give us everything we need.

(Priyanshi Jain is a clinical dietician)