The science of food pairing

The science of food pairing explores how certain foods, when combined, enhance nutrient absorption and boost overall nutrition. This concept, rooted in biochemistry and traditional culinary wisdom, is especially relevant when applied to local produce, such as the vibrant ingredients found in Goa. By understanding how nutrients interact, we can create meals that not only taste great but also optimize health benefits. Goa’s rich bounty— think coconut, kokum, fish, rice, and tropical fruits—offers a perfect palette for experimenting with these combinations.

One key principle of food pairing is the synergy between fat soluble vitamins (A, D, E, and K) and healthy fats. These vitamins need fat to be absorbed efficiently by the body. In Goa, where coconut is a staple, this pairing comes naturally. For example, a dish like Goan fish curry, made with fatty fish like mackerel or kingfish cooked in coconut milk, enhances the absorption of vitamin D from the fish. The healthy fats in coconut milk act as a carrier, ensuring the body fully utilizes this bonestrengthening nutrient. Add a side of stir-fried red amaranth (tambdi bhaji), rich in vitamin A, and the coconut oil used in cooking amplifies its absorption, supporting vision and immunity.

Another powerful combination involves iron and vitamin C. Iron, found in plant-based foods like Goan red rice or black-eyed peas (chawli), is non-heme iron, which is less bioavailable than the heme iron in meat. Pairing it with vitamin C-rich foods boosts absorption significantly. A simple Goan meal could feature chawli tonak (a black-eyed pea curry) served with a squeeze of kokum, a sour fruit abundant in Goa. Kokum’s high vitamin C content helps convert the iron into a form the body can use more effectively, combating anemia—a common concern in vegetarian diets. Alternatively, a salad of raw mango or guava, both locally grown, alongside red rice elevates this nutrient synergy further. Protein and carbohydrate pairing is another strategy to maximize energy and muscle

repair. Goa’s coastal diet naturally lends itself to this with dishes like prawn pulao. The prawns provide high-quality protein, while the rice offers carbohydrates for sustained energy. When eaten together, the carbs trigger insulin release, which helps shuttle amino acids from the protein into muscles for repair and growth. Toss in some cashews, a Goan favorite, to add healthy fats and magnesium, supporting muscle function and making this a wellrounded meal.

Spices, a cornerstone of Goan cuisine, also play a role in nutrient enhancement. Turmeric, often used in curries, contains curcumin, an anti-inflammatory compound. Pairing it with black pepper, as in recheado masala, increases curcumin’s bioavailability by up to 2,000% due to piperine in pepper. This duo, combined with fatty fish or coconut-based gravies, not only elevates flavor but also delivers potent health benefits, from reducing inflammation to boosting immunity.

Finally, consider calcium and vitamin D synergy for bone health. While dairy isn’t as prominent in Goan cuisine, kokum kadhi paired with sun-dried fish offers a local twist. The fish provides vitamin D, aiding the absorption of calcium from the kadhi (if fortified with a bit of curd or local greens like drumstick leaves). This combination strengthens bones while staying true to Goa’s culinary roots.

Ms Dorothy Pereira – Manager Food Safety and Hygiene – IHCL, Goa Hotels emphasises “By leveraging Goa’s local produce—coconut, fish, kokum, mangoes, and spices—these smart pairings transform traditional meals into nutritional powerhouses. Whether it’s enhancing vitamin uptake with fats, boosting iron with vitamin C, or amplifying spices’ benefits, the science of food pairing proves that thoughtful combinations can unlock the full potential of every bite. Next time you cook a Goan feast, think beyond taste—think nutrition”