Nutritional Co-workers: Food pairings for the best nutrient absorption

Tomato and Olive Oil Lycopene and healthy fats

Research confirms that bioavailability of lycopene is higher when consumed as a sauce prepared with a fat base such as olive oil. Note that recent studies have found evidence that lycopene reduced bad cholesterol (LDL) while increasing good cholesterol (HDL) levels.

Carrots and Avocado Vitamin A and healthy fat

Eating avocado with carrots significantly increases absorption of alpha-carotene more than eating carrots without avocado.

Dark Chocolate and Strawberries non-heme iron and vitamin c

Vitamin C, or ascorbic acid, can help the body absorb non-heme iron, the main source of iron in the diet. Another powerhouse combination is bran flake cereal and fresh orange juice.

Salmon and Spinach Vitamin D and Calcium

Vitamin D increases the body's ability to absorb calcium from the intestines, which is necessary for bone mineralization.

Green tea and lemon EGCG and vitamin C

Some evidence suggests that adding vitamin C to green tea might increase the bioavailability of the catechins present in green tea. Lemon, known for its tangy flavor, is a fantastic source of vitamin C. It boosts your immune system, aids in digestion, and detoxifies your body.