Some foods simply belong together: peanut butter and jelly, macaroni and cheese, cereal and milk, the list goes on. But certain food pairings not only enhance flavors but also boost nutrient absorption. Lauren Manaker, MS, RDN, LD, CLEC, CPT, a dietitian based in Charleston, explains how certain food combinations can help maximize nutrient absorption, benefiting overall health and well-being.
Nutrient absorption refers to the process where the body absorbs essential nutrients from the food consumed. When nutrients are not properly absorbed, it is known as malabsorption. To prevent poor absorption, maintaining a balanced, nutrient-dense diet is crucial. Chewing food thoroughly helps break down nutrients for easier absorption. Adding probiotics to the diet can improve gut health and enhance absorption. Regular physical activity and hydration also support a healthy digestive system.
Nine essential food pairings that boost nutrient absorption include:
1. Kiwi + Steak – Pairing kiwi with steak enhances iron absorption due to the vitamin C in kiwi converting iron into a more absorbable form.
2. Pistachios + Carrots – Healthy fats in pistachios paired with fat-soluble vitamin A in carrots boost nutrient absorption.
3. Turmeric + Black Pepper – Combining turmeric with black pepper enhances the absorption of curcumin in turmeric.
4. Olive Oil + Tomato – Pairing healthy fats with carotenoid-rich foods like tomatoes enhances the absorption of beneficial compounds.
5. Underripe Bananas + Yogurt – Prebiotics in bananas paired with probiotics in yogurt promote a healthy gut microbiome.
6. Broccoli + Mustard – Myrosinase in mustard helps convert glucosinolates in broccoli into beneficial compounds.
7. Eggs + Cheese – Pairing eggs with cheese optimizes vitamin D and calcium absorption.
8. Quinoa + Mushrooms – Magnesium in quinoa enhances the metabolism of vitamin D found in mushrooms.
9. Macadamia Nuts + Uncured Beef Jerky – Pairing protein-rich foods like beef jerky with zinc-rich foods like macadamia nuts boosts zinc absorption.
Consult a healthcare professional if nutrient absorption concerns persist, as underlying issues like celiac disease, Chrohn’s disease, or lactose intolerance may impact absorption. Incorporating these food pairings along with a balanced diet, thorough chewing, probiotics, physical activity, and hydration can enhance nutrient absorption for overall health and well-being.
