Dietitians Recommend 4 Food Pairings to Boost Nutrient Absorption

3 articles · Updated · TODAY · Jun 29

4 pairings can help the body absorb more nutrients from meals, especially from plant foods whose vitamins and minerals are often less bioavailable.
Vitamin C with plant-based iron, fats with vitamins A, D, E and K, spices like black pepper with zinc, iron and curcumin, and vitamin D with calcium were the main strategies dietitians highlighted.
Fat matters because vitamin D is fat-soluble, and vitamin D plus Vitamin K2 helps the body absorb and use calcium more effectively, according to the dietitians.
Examples included strawberries on spinach salad, lentils with lemon dressing, olive oil or nuts on salads, and salmon with kale or Bok choy—simple meal tweaks aimed at getting more from foods already being eaten.