Some foods are just better together: peanut butter and jelly, macaroni and cheese, cereal and milk, the list goes on. But some food pairings aren’t just good for their elevated flavors. Lauren Manaker, MS, RDN, LD, CLEC, CPT, a registered dietitian based in Charleston, says certain foods, when paired together, can actually help boost nutrient absorption, too. Ahead, Manaker shares nine essential food pairings to reap the most benefits from the foods we eat.
What does nutrient absorption mean?
Nutrient absorption refers to the process through which the body takes in vitamins, minerals, and other essential nutrients from the food we consume. “This process primarily occurs in the small intestine, where these nutrients are transferred into the bloodstream to be utilized by various bodily systems,” Manaker explains.
When nutrients from the foods we eat aren’t properly absorbed, this is referred to as malabsorption. Fortunately, Manaker says there are many ways to prevent poor nutrient absorption.
“Firstly, it’s crucial to maintain a balanced and nutrient-dense diet, rich in fruits, vegetables, whole grains, and lean proteins,” Manaker says. Then, she recommends chewing food thoroughly. “This helps break down nutrients for easier absorption,” she adds. Manaker also suggests adding probiotics to your diet. “Probiotics may also improve gut health, potentially enhancing absorption.” Manaker also says regular physical activity and hydration further support a healthy digestive system, ensuring it functions efficiently. Finally, certain food pairings can help boost nutrient absorption; more on that ahead.
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That said, if nutrient absorption concerns persist, Manaker says it’s best to consult a healthcare professional to address any potential underlying issues, like celiac disease, Chrohn’s disease, or lactose intolerance, which all can impact nutrient absorption.
9 food pairings that boost nutrient absorption
1. Kiwi + Steak
According to Manaker, combining kiwi with steak is an excellent way to enhance iron absorption. “Kiwi is rich in vitamin C, which plays a crucial role in increasing the absorption of non-heme iron, the type of iron found in plant-based foods and meat,” she says. “When consumed with steak—which is a rich source of heme iron—the vitamin C from the kiwi helps to convert the iron into a form that is more readily absorbed by the body,” Manaker adds.
Manaker notes this combination not only ensures that you are getting a good dose of these essential nutrients but it also maximizes their benefits, contributing to better overall health and well-being. “Plus, if you opt for Zespri SunGold Kiwis—the ones without the fuzzy skin and gold-colored flesh—you’ll get even more vitamin C per serving, as it provides the highest vitamin C content of any commonly eaten fruit,” she says.
Nutrients: Vitamin C + Iron
2. Pistachios + Carrots
Manaker says pairing foods that contain healthy fats, like pistachios, with foods that contain fat-soluble vitamin A, like carrots, can help boost the nutrient absorption. “Eating some fat with foods that contain fat-soluble vitamins helps your digestive system effectively take in the nutrients,” she says. “Think of fat as a helper or carrier that makes it easier for these vitamins to enter your bloodstream and reach the parts of your body where they’re needed,” Manaker says.
As such, pairing a crunchy carrot snack with a handful of pistachios (or pistachio butter!) can help the body maximize the vitamin A absorption. “Bonus: The pistachio addition will also give your body a boost of antioxidants, as studies show this nut has a high antioxidant capacity,” she says.
Nutrients: Healthy Fats + Vitamin A
3. Turmeric + Black Pepper
Combining turmeric with black pepper is yet another food combination that helps maximize nutrient absorption. “Turmeric contains curcumin, a powerful anti-inflammatory and antioxidant compound, but its bioavailability is typically low when consumed on its own,” Manaker says. Pairing turmeric with black pepper, which contains piperine, can significantly enhance the absorption of curcumin.
“Research indicates that piperine increases curcumin absorption by up to 2000 percent, making the benefits of turmeric more accessible to the body. This combination is not only effective but can also add a delightful burst of flavor to a variety of dishes, from curries to smoothies,” Manaker says.
Nutrients: Antioxidants + Piperine
4. Olive Oil + Tomato
Another powerful food combination for maximizing nutrient absorption is pairing healthy fats with carotenoid-rich foods. “Carotenoids—including beta-carotene, lycopene, and lutein—are fat-soluble compounds found in vibrant vegetables like carrots, tomatoes, and leafy greens. To enhance the absorption of these beneficial compounds, it’s essential to consume them alongside a source of dietary fat,” Manaker says.
Manaker’s ideal combination of healthy fats and carotenoids is a drizzle of olive oil over a tomato salad or tomato cooked with olive oil. Pairing tomato and avocado is another great option. “The presence of fat may increase the bioavailability of carotenoids, allowing your body to absorb and utilize these potent antioxidants effectively,” she says.
Nutrients: Healthy Fats + Carotenoids
5. Underripe Bananas + Yogurt
It’s no secret that prebiotics and probiotics go hand in hand, which is why Manaker suggests combining yogurt with slightly underripe bananas. “Yogurt is a probiotic food containing live bacteria that promote a healthy gut microbiome, essential for efficient digestion and nutrient uptake. Bananas, on the other hand, are a source of prebiotics—non-digestible fibers that serve as food for probiotics,” she says.
“When consumed together, the prebiotics in bananas nourish the probiotic bacteria in yogurt, creating an optimal environment for gut health. This synergy enhances the overall efficiency of the digestive system,” Manaker says. A simple way to incorporate this combination is by adding sliced slightly green bananas to a bowl of yogurt for a nutritious and digestion-friendly snack.
Nutrients: Prebiotics + Probiotics
6. Broccoli + Mustard
According to Manaker, myrosinase—an enzyme found in mustard—helps convert glucosinolates—a component in plants—into beneficial compounds in broccoli, which helps increase the anti-inflammatory and antioxidant properties of the combination.
Try pairing a mustardy vinaigrette with your mini trees to reap these wonderful benefits.
Nutrients: Myrosinase + Glucosinolates
7. Eggs + Cheese
To get the most of vitamin D and calcium, Manaker suggests pairing eggs (a great source of vitamin D) and cheese (a great source of calcium) together. Fortuntately for breakfast lovers, this is already a perfectly classic combo. “Vitamin D plays a crucial role in the body’s ability to absorb calcium, a mineral essential for building and maintaining strong bones,” she says.
Nutrients: Vitamin D + Calcium
8. Quinoa + Mushrooms
According to Manaker, magnesium also plays a significant, yet often overlooked, role in the absorption and metabolism of vitamin D. “This essential mineral acts as a cofactor in the enzymatic processes that convert vitamin D into its active form. Without adequate levels of magnesium, these enzymes cannot function properly, thereby impeding the activation of vitamin D,” she says.
Manaker also points out that mushrooms are the only source of vitamin D in the produce aisle. “Research shows that exposing mushrooms to UV light provides a substantial amount of bioavailable vitamin D, aka the vitamin D in a form the body can utilize,” she says. As such, combining mushrooms with a source of magnesium—like quinoa—can help increase the absorption efficiency even more.
Nutrients: Vitamin D + Magnesium
9. Macadamia Nuts and Uncured Beef Jerky
Consuming protein with zinc can help increase the absorption of the mineral. “Data shows that the amount of protein consumed has a positive effect on zinc absorption,” Manaker says. For context, one ounce of macadamia nuts contains approximately 10 percent of the recommended daily intake of zinc. “If you are snacking on macadamia nuts, try enjoying them with a protein source, like uncured beef jerky [to maximize zinc absorption],” Manaker suggests. You may want to avoid any dairy-based protein when it comes to this combo, as casein protein can have a potentially inhibitory effect on zinc absorption, Manaker adds.
Nutrients: Zinc + Protein
Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.
Kay, Colin D et al. “Pistachios increase serum antioxidants and lower serum oxidized-LDL in hypercholesterolemic adults.” The Journal of nutrition vol. 140,6 (2010): 1093-8. doi:10.3945/jn.109.117366
Dai, Qi et al. “Magnesium status and supplementation influence vitamin D status and metabolism: results from a randomized trial.” The American journal of clinical nutrition vol. 108,6 (2018): 1249-1258. doi:10.1093/ajcn/nqy274
Sandström, B et al. “Effect of protein level and protein source on zinc absorption in humans.” The Journal of nutrition vol. 119,1 (1989): 48-53. doi:10.1093/jn/119.1.48
