Eating a well-balanced diet is one of the best ways to ensure your body gets all the nutrients it needs to function at its best.

However, it is not just about the foods you eat, but also the way you combine them that can impact your body’s ability to absorb nutrients.

Here are the top food combinations for optimal nutrient absorption:.

1. Pair Iron-rich foods with Vitamin C

If you are looking to increase your iron intake, pairing iron-rich foods with Vitamin C will improve its absorption. Vitamin C helps convert iron to a more absorbable form, which means that you get more out of the food. Some great combinations include:.

Spinach and lemon juice
Roasted chicken and citrus fruits
Chickpeas and capsicum

2. Combine Healthy Fats with Fat-Soluble Vitamins

Fat-soluble vitamins such as vitamins A, D, E and K require the presence of healthy fats to improve absorption. Some great combinations include:.

Salmon and avocado
Egg yolks and nuts
Vegetable oil and leafy greens

3. Enhance Calcium Absorption with Vitamin D

While calcium is an essential nutrient for strong bones and teeth, vitamin D is required for optimal absorption. Pairing foods rich in calcium with foods high in Vitamin D can help maximize absorption. Some great combinations include:.

Yogurt and salmon
Milk and eggs
Dark leafy greens and mushrooms

4. Mix Protein and Carbohydrates

Combining protein and carbohydrates can help slow down the absorption of carbohydrates, resulting in a longer-lasting energy boost. It also helps regulate blood sugar levels. Some great combinations include:.

Chicken and brown rice
Peanut butter and whole-grain bread
Beans and sweet potatoes

5. Consume Probiotics with Prebiotics

Prebiotics are indigestible fibers that promote the growth of good gut bacteria. Probiotics are live bacteria that provide health benefits once ingested. Consuming a combination of the two can improve gut health and nutrient absorption.

Some great combinations include:.

Yogurt and bananas
Sauerkraut and sweet potatoes
Kimchi and brown rice

6. Pair Zinc-rich Foods with Copper

Zinc is an essential mineral that is required for various functions in the body, including immune function and wound healing. Pairing zinc-rich foods with copper can improve zinc absorption. Some great combinations include:.

Turkey and mushrooms
Lentils and cashews
Chicken and sesame seeds

7. Mix Vitamin A-rich Foods with Healthy Fats

Vitamin A is a fat-soluble vitamin that requires healthy fats for optimal absorption. Some great combinations include:.

Carrots and olive oil
Sweet potatoes and ghee
Spinach and almonds

8. Combine Vitamin E-rich Foods with Vitamin C

Vitamin E is an antioxidant that can help protect against oxidative stress. Pairing it with Vitamin C can improve absorption. Some great combinations include:.

Avocado and oranges
Kale and strawberries
Almonds and kiwi fruit

9. Pair Whole Grains with Fermented Foods

Fermented foods contain probiotics that can help improve gut health. Pairing these foods with whole grains can improve their nutrient absorption. Some great combinations include:.

Brown rice and miso soup
Porridge and kefir
Quinoa and sauerkraut

10. Eat Vegetables with Healthy Fats

Vegetables are loaded with essential vitamins and minerals. Pairing them with healthy fats helps improve nutrient absorption. Some great combinations include:.

Roasted vegetables and olive oil
Sautéed greens and sesame oil
Stir-fry veggies and coconut oil

Eating the right combination of foods can improve your body’s ability to absorb essential nutrients. Incorporating these food combinations into your diet is a simple and effective way to optimize nutrient absorption.