Getting the right nutrients in your body is essential for staying healthy. However, it’s not just about what you eat but also how you eat it.

By combining certain foods, you can enhance the absorption of essential nutrients, which keeps your body functioning well. Here are five ways to combine food to enhance nutrient absorption.

1. Pair Vegetables with Healthy Fats

Vegetables are packed with nutrients such as vitamins and minerals. However, some of these nutrients are fat-soluble, which means they need fat to be absorbed into the body properly.

By pairing vegetables with healthy fats, you can enhance the absorption of these nutrients.

Some examples of healthy fats include avocado, olive oil, nuts, and seeds. You can add a drizzle of olive oil to your roasted vegetables or add some avocado to your salad. This will help your body absorb essential nutrients like vitamins A, D, E, and K.

2. Pair Iron-Rich Foods with Vitamin C

Iron is an important nutrient that’s required for healthy blood circulation and energy levels. However, not all iron is created equal. There are two types of dietary iron: heme and non-heme.

Heme iron is easier for the body to absorb and is mainly found in animal products like meat, fish, and poultry. Non-heme iron, on the other hand, is found in plant-based foods like beans, lentils, and spinach.

Non-heme iron is harder for the body to absorb, but it can be enhanced by pairing it with vitamin C.

Vitamin C helps the body absorb non-heme iron more efficiently. You can add some diced tomatoes to your lentil soup or squeeze some lemon juice over your spinach salad. This will help your body absorb more iron and reduce the risk of iron deficiency.

3. Pair Carotenoids with Healthy Fats

Carotenoids are a group of pigments found in fruits and vegetables that are responsible for their bright color. Examples of carotenoids include beta-carotene, lycopene, and lutein.

These pigments have antioxidant properties and have been linked to a reduced risk of chronic diseases such as cancer and heart disease.

However, like fat-soluble vitamins, carotenoids need fat to be absorbed into the body properly. Pairing carotenoid-rich foods with healthy fats can enhance the absorption of these pigments.

Some examples of carotenoid-rich foods include sweet potatoes, carrots, tomatoes, and leafy greens. You can add a dollop of hummus to your sweet potato or add some sliced avocado to your spinach salad.

This will help your body absorb carotenoids more efficiently.

4. Pair Calcium with Vitamin D

Calcium is an essential nutrient that’s required for healthy bones and teeth. Vitamin D helps the body absorb calcium more efficiently.

Without enough vitamin D, your body can’t absorb calcium properly, which can lead to weak bones and an increased risk of fractures.

You can increase the absorption of calcium by pairing it with vitamin D. Vitamin D is found in foods like fatty fish, egg yolks, and fortified dairy products. You can pair these foods with calcium-rich foods like leafy greens and almonds.

You can also get vitamin D from sunlight exposure. Spend some time outside during the day, preferably in the morning or late afternoon, when the sun is not too strong.

Be sure to wear sunscreen if you plan to be outside for an extended period to protect your skin from harmful UV radiation.

5. Pair Legumes with Whole Grains

Legumes like beans, lentils, and chickpeas are an excellent source of plant-based protein. They’re also rich in fiber, iron, and other essential nutrients. However, they’re not a complete protein source as they lack certain amino acids.

You can enhance the nutritional value of legumes by pairing them with whole grains. Whole grains like quinoa, brown rice, and whole-wheat bread provide the missing amino acids, making a complete protein source.

This combination is especially important for vegetarians and vegans who don’t consume animal products.

You can make a delicious salad by mixing black beans with quinoa, diced tomatoes, and some avocado. Or, you can make a lentil soup with whole-grain bread on the side. The possibilities are endless.

Conclusion

Combining certain foods can enhance nutrient absorption, which keeps your body functioning well.

By pairing vegetables with healthy fats, iron-rich foods with vitamin C, carotenoids with healthy fats, calcium with vitamin D, and legumes with whole grains, you can optimize your nutrient intake and reduce the risk of nutrient deficiencies.