Like peanut butter + jelly, salt + pepper or grilled cheese and tomato soup, some food combos were just made for each other. This is because certain nutrients work better together to maximize their absorption and effectiveness in the body.
For example, fat-soluble vitamins like Vitamin D and calcium are better absorbed when eaten with dietary fats. And iron is more readily absorbed when it’s eaten with Vitamin C sources such as leafy greens or citrus fruits.
1. Salmon + Almonds
6 BEST NUTRIENT PAIRINGS like supportive BFFs, helping your body get the most out of your food. These powerhouse duos work in synergy to pack a powerful punch of nutrition, like peanut butter and jelly, grilled cheese and tomato soup, or salmon and almonds.
For example, Vitamin D-rich fish such as salmon and trout, along with leafy greens rich in calcium, work together to help your body absorb the nutrient more easily. Fatty fish also provide the fat needed to help your body better absorb certain fat-soluble vitamins, such as lycopene, an antioxidant that gives tomatoes their red color and is known for its heart health benefits.
Try this easy weeknight dinner recipe featuring baked salmon and crunchy almonds. It’s packed with Omega-3 fatty acids, which can reduce the risk of blood clots and promote heart health, as well as Vitamin C to boost immunity and protect against certain cancers.
2. Spinach + Bell Pepper
You can think of some pairs as a natural fit (think peanut butter + jelly, grilled cheese and tomato soup, or coffee and donuts). These pair up for flavor, but also because they support each other nutritionally. Like Romeo and Juliet, these duos work together to maximize nutrient absorption.
Spinach is a good source of nonheme iron, which comes from plant sources (like leafy greens) rather than meat. The body absorbs this type of iron better when it is paired with vitamin C, which helps the body break it down and absorb it. That’s why RDs often recommend adding a vitamin-C-rich food, such as strawberries, tomatoes, oranges or citrus fruits, to a spinach salad.
Bell peppers are also a good source of folate, which is recommended for pregnant women. However, it’s important to know that peppers, whether red, yellow or green, lose their folic acid when they are cooked.
3. Green Tea + Lemon
Green tea is rich in powerful anti-inflammatory antioxidants like epigallocatechin gallate (EGCG) and catechins. Adding Vitamin C in the form of lemon to your brew increases your body’s ability to absorb these compounds for improved heart health and disease prevention.
Another Vitamin C-rich beverage is a glass of orange juice. It enhances the absorption of a flavonoid called quercetin, an antioxidant that reduces inflammation and improves brain function. You can also savor the absorption of the fat-soluble antioxidant curcumin in turmeric by adding a source of healthy fat, such as olive oil or black pepper.
Lastly, the lycopene in tomatoes, a red-hued nutrient that improves eye health, is better absorbed when eaten with a healthy fat, such as avocado. This duo works together to promote cardiovascular and bone health.
4. Complete Proteins + Rice & Beans
Rice and beans are a good source of complete proteins. When eaten together, they provide all nine essential amino acids that your body can’t make on its own. This is because they complement each other—beans are high in lysine, while rice is high in methionine.
When using brown rice and beans (or black beans and quinoa), you can get even more protein by adding ETprotein’s Rice Protein Powder to your meal. This addition boosts the nutrient content of your dish, increasing your protein intake without drastically altering the flavor or texture.
Another great way to eat your greens is by pairing them with eggs — hard-boiled or deviled – for optimal nutrient absorption. Eggs help the body digest protein and absorb carotenoids, which are antioxidants that may reduce cancer risk and slow the aging process. This pairing also supports muscle synthesis and recovery.
5. Carotenoids + Healthy Fats
Carotenoids, including lycopene, beta-carotene, and lutein/zeaxanthin, are the naturally occurring pigments that give fruits and vegetables their vibrant hues. These fat-soluble vitamins have powerful antioxidant properties and may help protect against inflammation, cancer, heart disease, and macular degeneration.
Carotenoids are best absorbed in the presence of healthy fats, so pairing them with a source of dietary fat can enhance absorption. Try adding a drizzle of olive oil to your salad, or sauteing vegetables in coconut oil. Also, minimal food processing and cooking methods like steaming or roasting can preserve more carotenoids compared to boiling or deep-frying.
Nonheme iron, found in plants such as spinach and apricots, is not easily absorbed by the body. Vitamin C, however, improves the absorption of nonheme iron. A hummus and red pepper snack with vitamin C-rich chickpeas is an ideal way to absorb both iron and vitamin C.
6. Vitamin C + Iron
When it comes to nutrition, it’s helpful to think of nutrients as supportive BFFs beelining their way through the body. This is especially true for iron and vitamin C, which work well together to help with absorption.
Studies show that the Health non-heme iron (found in plant-based foods like spinach, beans and soy products) is more easily absorbed when eaten with a source of vitamin C (like tomatoes or oranges). Try tossing some sliced strawberries in your morning cereal, add a quarter cup of chopped red bell pepper and some kiwi fruit slices to your green smoothie or sprinkle a sprinkling of goji berries over your steamed veggies for dinner.
Conclusion
Since vitamin D is fat-soluble, it doesn’t need to be consumed with calcium to support absorption. However, it’s best to eat these nutrients throughout the day rather than at the same time, says Figueroa.
