Think of these duos as supportive BFFs making sure you get the most out of your grub.
And while it certainly makes for a fun visual, it’s definitely not that simple.
Case in point: Some nutrients aren’t optimally absorbed if you eat them on their own.
But wait how do you know you’re eating enough of each nutrient to ensure top-notch absorption?
Simply combining nutrients in a balanced, colorful meal will get the job done, according to Figueroa.
In there all alone, catechins are prone to breaking down, leading to poor absorption overall.
Entervitamin C, an essential nutrient involved in immune function and collagen synthesis.
This optimizes their absorption in the intestines, ensuring your body can actually make use of that antioxidant goodness.
Not crazy about hot tea?
Make a matcha green tea smoothie with strawberries or a vitamin C-packed fruit of your choice, suggests Nguyen.
“Vitamin D is needed to optimize calcium absorption,” says Figueroa.
It works by transporting calcium through intestinal cells, according to a scientific review in theWorld Journal of Gastroenterology.
As a result, your body always has some vitamin D available.
Think of it as a wider “time frame” for pairing these nutrients.
(The exception is homemade nut milks, which aren’t good sources of calcium, notes Figueroa.
If you want both nutrients in one product, store-bought fortified versions are the best choice.)
Carbohydrates + Protein
Sometimes improving absorption is all about slowing things down.
Such is the case of carbs and protein, an important combo for satiety, energy, andpost-workout recovery.
This increases your blood sugar levels, which is a natural and normal response.
The problem is when your blood sugar increasestoofast, causing a blood sugar spike.
Proteins break down at a slower rate than carbohydrates.
(Or any of thesepost-workout snacks trainers and dietitians swear by.)
The solution: Add black pepper to the mix.
Its main compound piperine can actually increase the bioavailability of curcumin by about2000 percent(!!
), according to Ivanir.
Piperine helps curcumin pass through the intestinal lining and into the bloodstream, thus improving absorption, she says.
Plant foods such as whole grains, legumes, and seeds also offer zinc, says Werkheiser.
Chan School of Public Health.
(Animal food not your thing?
Food Pairings:oatmeal and eggs; peanuts in a shrimp stir-fry; mushrooms with chicken.
Pair all zinc-rich plant foods especially phytate-containing whole grains, legumes, and seeds with animal protein.
As for animal sources of zinc, such as red meat, poultry, and shellfish?
These vitamins are collectively known as fat-soluble vitamins.
This doesn’t mean you should start cooking all your meals in bacon grease.
When it comes to food pairings, the possibilities here are endless.
Chan School of Public Health.
