Experts Highlight 5 Food Pairings That Boost Nutrient Uptake by Up to 2,000%
Updated
Updated · BBC Science Focus · Jun 6
Experts Highlight 5 Food Pairings That Boost Nutrient Uptake by Up to 2,000%
3 articles · Updated · BBC Science Focus · Jun 6
Summary
Five evidence-backed food combinations can improve how the body absorbs key nutrients, shifting the focus from single supplements to whole-meal “synergy,” experts say.
Fibre with polyphenols supports gut microbes and metabolic health; about 95% of people in the US and UK still fall short on fibre, with 25g a day the recommended target.
Calcium works best with vitamin D—and magnesium helps activate that process—while vitamin C can raise plant-iron absorption by 67% when eaten in the same meal.
Fat helps the gut absorb lycopene and other fat-soluble compounds; cooking tomatoes for 15 minutes can double lycopene uptake when paired with oils such as olive oil.
Turmeric with black pepper delivered the biggest cited effect, with one small study finding piperine increased curcumin absorption by 2,000%, though experts stressed food is not a drug replacement.