Boost Nutrition & Absorption
Did you know that combining certain foods can help your body absorb more nutrients? Some vitamins and minerals work best when paired with complementary ingredients, enhancing their bioavailability and maximizing their benefits. Whether you’re looking to improve digestion, boost your immune system or get the most out of your meals, these top 10 food pairings will help you eat smarter.
Spinach + Lemon = Boost Iron Absorption
Leafy greens like spinach are rich in non-heme iron but your body doesn’t absorb it as efficiently as the iron found in animal products. The solution? Add a squeeze of lemon! Vitamin C enhances iron absorption, making this pairing a must for plant-based eaters.
Tomatoes + Avocado = Maximize Antioxidants
Tomatoes are loaded with lycopene, a powerful antioxidant that supports heart health. Pairing them with healthy fats like those in avocados improves lycopene absorption. Try adding avocado to your tomato salad or salsa for an easy nutrition boost.
Carrots + Olive Oil = Unlock Beta-Carotene
Carrots, sweet potatoes and other orange veggies are packed with beta-carotene, which converts to vitamin A. Since vitamin A is fat-soluble, eating these foods with a source of healthy fat such as olive oil helps your body absorb it better.
Turmeric + Black Pepper = Supercharge Anti-Inflammatory Benefits
Curcumin, the active compound in turmeric, has anti-inflammatory properties but it’s not easily absorbed on its own. Black pepper contains piperine, which increases curcumin absorption by up to 2000%! Sprinkle black pepper into turmeric-spiced dishes for a health boost.
Beans + Rice = Create a Complete Protein
Legumes like beans and lentils and whole grains like rice and quinoa each contain some but not all essential amino acids. Together they form a complete protein, making this pairing ideal for plant-based diets.
Broccoli + Mustard Seeds = Enhance Cancer-Fighting Compounds
Broccoli contains sulforaphane, a powerful compound with anti-cancer properties, but heat can reduce its effectiveness. Mustard seeds contain an enzyme that helps retain sulforaphane levels, so sprinkle some on cooked broccoli to get the most benefit.
Garlic + Fish = Support Heart Health
Garlic and fish both support cardiovascular health but together they work even better. Garlic may help reduce cholesterol while omega-3s in fish improve heart function. Cooking them together enhances their protective effects.
Yogurt + Bananas = Improve Gut Health
Probiotics in yogurt support digestive health while bananas act as prebiotics, feeding good gut bacteria. This combo is perfect for a healthy microbiome and better digestion.
Green Tea + Lemon = Increase Antioxidants
Green tea is packed with catechins, which fight oxidative stress. Adding lemon juice helps prevent the breakdown of these antioxidants, making them more available for your body to use.
Eggs + Leafy Greens = Boost Vitamin Absorption
Egg yolks contain vitamin D, which helps absorb calcium from leafy greens. This duo supports strong bones and muscle function—perfect for a balanced diet.
By combining these nutrient-packed foods, you can improve absorption, support your health and get more from every bite. Try incorporating these smart pairings into your meals and feel the difference!
