Dynamic Duos: Foods to pair together for maximum benefit

Pair these foods together to maximize nutrient absorption!

Peanut butter and jelly or guacamole and tortilla chips—some foods are just better together. Beyond boosting flavor, combining certain foods can enhance your body's absorption of key nutrients. Check out the list below for five different food pairings, complete with meal and snack examples, to help you get the most nutritional value from what you eat!

Healthy Fats + Fat-Soluble Vitamins

Vitamins fall into two categories: fat-soluble and water-soluble. Fat-soluble vitamins, such as vitamins A, D, E, and K, have increased bioavailability when paired with healthy fat sources. You can find these vitamins in produce like carrots, sweet potatoes, broccoli, kale, and tomatoes.

To enhance absorption, add healthy fats like avocados or oil-based dressings to your salads. For a delicious snack, try pairing olive oil-based hummus with carrot sticks.

Turmeric and Black Pepper

Black pepper and the golden spice turmeric both boast active components—curcumin in turmeric and piperine in black pepper—that contribute to their antioxidant and anti-inflammatory benefits. When paired together, piperine can enhance the absorption of curcumin, which has been linked to improving arthritis and other inflammatory conditions.

I love incorporating this powerful duo into my diet with my  Golden Galore Milk. Another great way to use turmeric and black pepper is by adding them to rice, giving it a beautiful golden hue and a flavorful kick 

Vitamin C and Plant-Based Iron

Non-heme iron found in plant foods like spinach is less readily absorbable than heme iron found in sources like meat, poultry, and seafood. However, when paired with vitamin C-rich produce, non-heme iron plant sources are more efficiently absorbed.

For example, a spinach (iron) and strawberry (vitamin C) salad makes a perfect duo. Another great combination is roasted bell peppers (vitamin C) and beans (iron), or lentils (iron) with a drizzle of lemon juice (vitamin C).

These delicious pairings not only boost flavor but also help you get the most nutrients from your meals.

Vitamin D and Calcium

Vitamin D is needed to help absorb calcium for functions like bone development in children and maintaining bone health in adults. This power duo is found in many dairy based products like milk, cheese, and yogurt. Not a fan of dairy? You can also find this duo in fortified foods like orange juice, soy milk and cereals or foods like kale(calcium) and salmon(vitamin D). My favorite way to enjoy this pair is breakfast eggs(vitamin D in egg yolks) with cheese (calcium) or quick yogurt smoothie on-the-go.

Grilled Meat and Herbs

This dynamic duo can help protect your body from cancer-causing compounds. When cooking meat over high heat, such as grilling, harmful compounds like HCAs (heterocyclic amines) can form. Adding fresh herbs to the meat marinade can help reduce exposure to these compounds due to the antioxidant properties of the herbs.

Rosemary and cilantro are some of my favorite aromatic herbs to pair with grilled meat. They add incredible flavor while offering protective benefits.

Bottom line- enjoying a well-balanced diet is essential to getting the variety of nutrients your body needs. Including these food pairings in your daily meals or snacks can boost food variety and nutrient intake.

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