Five food pairings can make diets more effective by improving nutrient absorption, Blue Cross Blue Shield of Michigan dietitian Shanthi Appelo said.
Black pepper boosts turmeric’s curcumin absorption by about 700%, while vitamin C helps the body absorb plant-based iron from foods such as spinach paired with strawberries or lemon juice.
Healthy fats also aid absorption of vitamins A, D and K, leading Appelo to suggest combinations such as tomatoes with olive oil or avocado instead of relying on fat-free fortified foods alone.
Greek yogurt with bananas supports probiotic bacteria through prebiotic fiber, and black beans with rice form a complete protein while pairing protein and carbohydrates for longer-lasting energy.
Appelo urged people to build plates with two to three food groups and not overuse supplements, saying some benefits of nutrient synergy appear in whole foods but not in isolated pills.