Sometimes we get so focused on the benefits of a single food or nutrient that we forget that nutrients work together to deliver optimal health.
Use these powerful food pairings for supreme nutrient absorption. We coupled them in combos that also taste great together.
Now that’s teamwork!
Featured power couple: Iron (beef) + vitamin C (citrus fruits and red bell pepper)
Eat iron-rich foods, such as beef, spinach, and beans, with foods that contain a lot of vitamin C (or ascorbic acid), such as red bell pepper and citrus fruits.
Vitamin C helps prevent the formation of unabsorbable iron compounds, and it helps reduce ferric iron to ferrous iron, which aids iron uptake into your cells and can improve energy and alertness through better flow of oxygen-carrying blood cells.
Featured power couple: Vitamin A (sweet potatoes) + healthy fat (avocado)
Vitamin A is a fat-soluble vitamin—that means you need dietary fat in order to absorb it, and the same goes for the other fat-soluble vitamins: D, E, and K. You only need a small amount of fat to facilitate vitamin absorption, so don’t overdo it.
Aim to eat vitamin A-rich foods (such as sweet potato, dried apricots, carrots, and leafy greens) with sources of healthful fats (such as avocado, nuts, and olive oil).
Featured power couple: Vitamin E (almonds) + resveratrol (red wine and grapes)
Both considered antioxidant nutrients, vitamin E and resveratrol may work better together than either nutrient does alone to protect against heart disease.
Resveratrol, which is found most highly concentrated in the skin and seeds of red grapes, is a polyphenol that protects against injury, fungal infection, and exposure to UV radiation in plants—and scientists believe resveratrol may offer similar protective benefits in humans.
Vitamin E (a nutrient found abundantly in almonds and other nuts) is a super antioxidant that may protect against cancer and slow declines in Alzheimer’s patients.
Featured power couple: Magnesium (kale) + vitamin B6 (dried cranberries and pistachios)
Vitamin B6 (abundant in pistachios, tuna, turkey, chickpeas, and avocado) is known to help cells absorb magnesium (a nutrient found in kale and other dark leafy greens, pumpkin seeds, salmon, and soybeans).
Multiple studies conducted on children with autism and ADHD showed that when children took magnesium and vitamin B6 supplements together, they displayed improved social interaction and communication and less hyperactivity. In addition, there is some evidence that the combination of magnesium and vitamin B6 can reduce PMS symptoms.
Featured power couple: Probiotics (tempeh and kefir) + prebiotics (edamame and flaxseed)
Prebiotics are naturally found in many foods, such as beans and lentils, flaxseed, whole grains, and bananas, or they can be isolated from plants and added to foods or supplements.
Prebiotics stimulate the growth and activity of beneficial intestinal bacteria, known as probiotics, that are associated with health and well-being. Some probiotic-containing foods are yogurt, kombucha, and kefir. Also, fermented foods such as tempeh and sauerkraut can be good probiotics sources.
Maximize your #nutrition with these 5 powerful food pairings from @deliciousliving #healthy #recipes #eatsmart
Subscribe to Delicious Living's e-newsletter for weekly recipes
Check out our collection of free cookbooks and eGuides
Yum! These all look so yummy! I wonder if food that has nutrients that absorb best together also compliment each other's tastes too! It's like complete proteins... Beans and rice go so well together.
It doesn't get better than quickly increasing nutritional value w/food pairings. The Chunky Avocado Sweet Potato Salad recipe looks really good.
I love this! All of the recipes look so good too! What can be better than maximizing nutrition and eating tasty food too?
Love these tips on foods that compliment each other. When trying to eat a more healthy diet it's great to know how to maximize the nutritents.
Loved this article with these wonderful recipes. They are not only beneficial, but visually very appealing. Thanks
Sponsored Introduction Continue on to (or wait seconds) ×