We all want to get the most out of our food, whether we're eating for taste or nutrition. However, not all vitamins and minerals are absorbed by our bodies equally. Some nutrients are harder for our bodies to absorb, meaning they are less available for use.
There are different reasons for this. It could be due to how the food is structured, how nutrients interact with each other, or the fact that some nutrients need help from others to be absorbed. Our ability to absorb nutrients can also change as we age, or if we're not feeling well or are pregnant.
The good news is that you can help your body absorb these nutrients better. One way is by pairing certain nutrients together in the same meal. Here are eight nutrient pairs to try the next time you plan a meal or snack.
Calcium and Vitamin D
If you’re eating tons of high-calcium foods but getting minimal amounts of vitamin D, only a small amount of calcium is being absorbed by your body. To maximize the absorption of calcium in your gut, your body needs to have adequate amounts of vitamin D, Hill says2.
Unlike the other nutrient pairings on this list, it’s not necessary to ingest vitamin D at the same time that you’re having calcium. Just focus on getting enough! We get most of our vitamin D from the sun, so soak up some sun in the early mornings or late afternoon, when the ultraviolet radiation is weaker.
It’s also a good idea to eat foods that are high in vitamin D. Tinned fish lovers, rejoice! Tinned salmon, sardines, or mackerel gives you both the vitamin D from the fish and calcium from their edible, softened bones, Hill says.
Vitamin A and a Fat Source
Vitamin A is an antioxidant that also supports our immune system and eye health, explains Michelle Routhenstein, RDN. It is found in many red and orange colored fruits and vegetables, collard greens, eggs, and seafood.
Vitamin A is fat-soluble, meaning that if you’re eating foods that contain vitamin A on an empty stomach and without any fat to go along with it, you won’t be absorbing much. “You need fat in order for your gut to absorb it and transport it into your cells. It needs a fat vehicle,” Routhenstein says. Add in a healthy oil of your choice, and don’t shy away from tossing your butternut squash, carrots, or sweet potatos in olive oil before roasting.
Vitamin D and a Fat Source
Like vitamin A, vitamin D also needs fat to be effectively absorbed into your body. “Vitamin D has an effect on everything from our bone health, our brain health, our immune health, and our inflammation as well,” says Routhenstein. Food sources of vitamin D include fatty fish, fortified milk, fortified cereal, and mushrooms.
Next time you’re having a cereal that’s been fortified with vitamin D, pair it with low-fat milk or add a sprinkle of nuts and seeds for that added fat component.
Iron and Vitamin C
Iron is a mineral that helps oxygen travel through all parts of your body and supports energy production3. When it comes to your body’s ability to absorb iron from food, iron from animal products—referred to as heme iron—is going to be more bioavailable compared to iron from plant sources, or non-heme iron, Hill and Routhenstein say.
“The way we can increase bioavailability of non heme iron is to incorporate vitamin C,” Hill says. So, if you’re a plant-based eater and your main sources of iron include legumes, spinach, and tofu, maximize your iron absorption by squeezing some lemon juice on your dish or pairing it with yellow bell peppers or broccoli, all of which have plenty of vitamin C. Of course, it doesn’t hurt to pair animal sources of iron with vitamin C either.
Vitamin E and a Fat Source
Vitamin E is another fat-soluble nutrient which is present in almonds, sunflower seeds, and peanuts. It’s a potent antioxidant that helps to combat oxidative stress and cellular damage in the body4.
Thankfully, vitamin E is found in nuts and seeds, which contain healthy fats that help boost the vitamin's absorption. If you have a nut allergy, don’t worry—you can get your fix of vitamin E from rainbow trout and avocado, both of which are also healthy fats. Several types of vegetables have vitamin E, like turnip greens and butternut squash. The general rule of thumb with any vegetable is to toss it in with some sort of healthy oil to ensure their fat-soluble vitamins are bioavailable.
Curcumin and Piperine
Curcumin is an antioxidant in turmeric that helps to suppress chronic inflammation in your body5. If you’re having turmeric as part of your diet and are hoping to reap some of the benefits of curcumin, a nifty trick is to consume black pepper in the same sitting. Black pepper contains piperine, a compound that helps your body absorb curcumin, which on its own isn’t very bioavailable, Hill says.
Vitamin K and a Fat Source
Vitamin K is the fourth and final fat-soluble vitamin. It is responsible for blood clotting and supports your bone strength. There are two different types of vitamin K—K1 and K2—Routhenstein says. Vitamin K2 is found in chicken breast and fermented foods like natto (Japanese fermented soybeans) and sauerkraut (German fermented cabbage6). But in the United States, it’s more common to get vitamin K from K1 sources.
Vitamin K1 is found in green leafy vegetables like cabbage, spinach, salad greens, brussels sprouts, broccoli, and edamame. Similar to vitamins A, D, and E, vitamin K should be paired with a healthy oil or fat. “A lot of people may eat a dry salad, but if they don’t add a healthy fat, like an oil, seeds, nuts or avocado, what ends up happening is they don’t absorb the vitamin K,” Routhenstein says. You could make a vegetable bake with melted cheese on top, so the fat is coming from the cheese, or whip up an herby yogurt dressing for your roasted veggies.
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