When it comes to our health and wellbeing some foods are much better for us than others. But there are also these flavorsome combinations that, when eaten together, work in harmony so we get the best possible nutritional benefit.

TO BOOST CALCIUM INTAKE. Most of us know that milk is one of the best sources of bone-strengthening calcium around but consuming it with a food rich in a type of fiber called inulin helps the body absorb it better. Try a banana milkshake, or eat some bread, asparagus or onions – all of which contain inulin – alongside a glass of milk.

ANTI-CANCER CRUSADERS. The free radical-fighting mineral selenium – found in beef (especially grass-fed), chicken and pork – plays an integral role in our bodies’ ability to fight cancer, while the sulforaphane in cruciferous vegetables such as broccoli is thought to obstruct cancer cells. So next time you eat Chinese opt for beef and broccoli, or eat a plate of pasta with squid and kale, which is another cancer-busting dish.

AN ANTIOXIDANT POWER COUPLE. Raspberries, as well as cranberries, pomegranates and walnuts, are sources of the antioxidant ellagic acid, which boosts quercetin’s cancer-killing abilities. So eat alongside quercetin-rich foods such a blackberries and apples. Eat together as a snack, or mix into oatmeal or yogurt.

FOR PROSTATE PROTECTION. Cooked broccoli and tomatoes have cancer-fighting qualities, thanks to the lycopene in tomatoes and broccoli’s many nutritious compounds, including beta-carotene and PEITC. These vegetables work more potently together than apart according to a 2007 study for Cancer Research, which found that a diet rich in this produce resulted in a 52% decrease in prostate tumors in rats.

FOR A VITAMIN K SUPERCHARGE. Brussels sprouts aren’t just for Christmas. Eat them regularly for essential Vitamin K, which regulates blood clotting in our bodies. As it’s fat soluble, Vitamin K enters our bloodstream much more easily when taken with fat. Simply drizzle cooked sprouts with a small amount of butter or a healthy monounsaturated fat such as olive oil.

TO BOOST CALCIUM INTAKE. Just as eating foods rich in inulin helps the body absorb calcium, so does eating foods with a high Vitamin D content. As egg yolks are one of nature’s best sources of Vitamin D, and cheese is an excellent source of calcium, a cheesy omelette will provide these necessary vitamins and minerals. Add some green leafy veg for an extra calcium bonus.

TO LOWER THE RISK OF HEART DISEASE. Green tea is brimming with catechins, powerful antioxidants that may explain why the Japanese, who drink lots of it, have lower rates of cardiovascular disease. Research has found that adding a dash of citrus juice, such as lemon or lime, to green tea helps the digestive system break down catechins better so the body benefits.

TO KEEP HUNGER AT BAY. Eating raw carrots, which are packed with soluble fiber, with a protein-rich chickpea dip such as hummus, will curb hunger pangs and provide energy in one balanced, nutritious snack.

FOR YOUR SKIN AND HAIR: a salad or smoothie containing kale and almonds is good for us in numerous ways. Kale is a solid source of Vitamin E, which not only supports the immune system and protects against cancer and heart disease but also has anti-ageing properties, while the monounsaturated ‘good’ fat in almonds helps the body absorb fat-soluble vitamins, of which E is one.

TO MAXIMIZE IRON. Less than a fifth of iron from plants (non-heme iron) makes it into our blood, compared with up to a third from animal sources. This is especially problematic for vegetarians. However, eat Vitamin C-rich foods alongside iron-rich foods and it can increase absorption by up to six times. Try a salad of black beans and red bell peppers, or of spinach and strawberries (yes, really). For something more warming, cook up a chili con carne made with tomatoes and kidney beans.

TO STRENGHTHEN THE IMMUNE SYSTEM. Sweet potatoes are a brilliant source of Vitamin A, which is a great immune booster. But it’s hard to absorb without zinc, which helps to metabolize the vitamin. This is why meat such as lamb and beef is good to eat alongside Vitamin A-rich foods. Vegetarians can get zinc from dairy products, and vegans from mushrooms and pumpkin seeds.

TO FIGHT ALZHEIMER’S. The mineral folate, found in the likes of asparagus, kale, spinach and lentils, works in conjunction with B12, found in meat, eggs, seafood and oily fish such as salmon and mackerel. Together they break down homocysteine, an amino acid that – at high levels – is linked with Alzheimer’s.

FOR SOME CHOLESTEROL-LOWERING ACTION. Oats are some of the best sources of soluble fiber we can eat, and fiber helps to keep our cholesterol in check and prevent arterial plaque building up. But don’t eat oats alone – instead add a Vitamin C source, such as blueberries, and the benefits are boosted, according to researchers at Tufts University, Massachusetts.

TO PROTECT THE HEART. The skin of apples – red varieties especially – contains a flavonoid called quercetin, which is a known anti-inflammatory. Meanwhile, dark chocolate is rich in catechins, an antioxidant believed to prevent arteries from hardening. Eaten together regularly they can break up blood clots and protect the heart.

TO GET YOUR FILL OF PHYTOCHEMICALS. Avocados used to get bad press for their high fat content but we now know differently. Not only are they full of healthy monounsaturated fat it’s this fat specifically that, according to a study conducted at Ohio State University, helps with the absorption of other important nutrients such as phytochemicals. Found in brightly-colored fruit and vegetables these compounds defend against disease and, potentially, ageing.

FOR THE ULTIMATE OMEGA-3 INTAKE. It’s well known that oily fish such as mackerel, salmon and trout is high in Omega-3 fats, which offer protection to the heart, eyes and brain. Drink a glass of wine alongside a fish dish and the drink’s polyphenol antioxidants have been found to aid Omega-3 absorption. Too much alcohol, though, is associated with a higher risk of breast cancer.

FOR A SAFER BARBECUE. Frying or barbecuing red meat at high temperatures releases heterocyclic amines, which are carcinogenic. But researchers at Kansas State University in Texas discovered that herbs, in particular rosemary, prevent high amounts being formed. Cooking red meat with rosemary or soaking it in a rosemary-infused marinade beforehand can help.

TO BLOCK MERCURY. Love your sushi but worried about the mercury content present in lots of fish? A study conducted at Purdue University, Indiana, indicates that consuming black or green tea with seafood blocks this toxin.

TO MAKE THE MOST OF LYCOPENE. Lycopene is a carotenoid with antioxidant qualities responsible for the red color in many fresh foods. It has numerous healthy benefits: it’s anti-aging, cancer fighting, and can protect the skin from sunburn. When consumed with ‘good oil’ such as olive oil or avocado oil, lycopene’s antioxidant activity increases. Eat salsa with guacamole, make a red bell pepper pesto, or add a drizzle of extra-virgin to tomato bruschetta.

TO UTILIZE A POWERFUL ANTI-INFLAMMATORY. Curcumin, the active ingredient in turmeric, is proving to be one of nature’s wonder drugs. Its anti-inflammatory properties are well regarded, and it’s also anti-bacterial and antiseptic. Unfortunately, the body metabolizes it quickly, and this prevents us from reaping the full benefits. Take it with black pepper, though, and the piperine present enables curcumin’s absorption. Add both to curries, rice dishes, and marinades.

VIP ACCESS TO ZINC AND IRON. Wholegrains such as brown rice, barley, oats, quinoa and wild rice are typically good for us, but a lot of their qualities are lost due to their ‘low bioavailability’. This means these foods are metabolized faster than the body can absorb the nutrients. But eaten with sulfur-rich foods (onions and garlic, among others) zinc and iron are more readily absorbed. Add garlic and onions to all savory grain dishes. And if you can’t bake them into bread, top it with some.

TO HEAL POST-WORKOUT. After exercise muscles in need of repair can be assisted if we consume a mix of carbs and proteins, states sports dietician Monique Ryan, author of Sports Nutrition for Endurance Athletes. A combo of protein-heavy yogurt and starchy bananas, for example, ups insulin levels enabling muscles to absorb essential nutrients and heal more quickly.