Did you know that specific food combinations can help your body absorb more nutrients? This means you get more nourishment and value from every bite.
We asked Sanitarium dietitian Trish Guy to share her top six power pairings that can boost your nutrient intake:
1. Citrus + leafy greens
Why? Iron absorption
Pairing foods rich in vitamin C with plant foods containing iron will help your body absorb more of that iron. Iron is important for keeping you energised, supporting a healthy immune system, and helps you stay mentally sharp.
Try: Squeeze lemon or lime juice over a spinach salad or toss orange segments through your favourite kale mix.
2. Fortified plant milk
Why? Calcium absorption
Sanitarium So Good™ Soy Milk is enriched with both calcium and vitamin D—a dynamic duo crucial for building and maintaining strong bones. Vitamin D helps your small intestine’s ability to absorb dietary calcium.
Try: So Good™ Soy Milk in a nourishing breakfast smoothie.
3. Healthy fats + deeply coloured veg
Why? Fat-soluble vitamin absorption
Healthy fats improve your absorption of fat-soluble vitamins (A, D, E and K). For healthy fats think avocado, extra virgin olive oil, nuts and seeds. For foods rich in fat-soluble vitamins, think deeply coloured vegetables (orange, red and dark green).
Try: Carrot sticks with a homemade guacamole or drizzle olive oil over your roasted winter vegetables.
4. Cruciferous veg + mustard
Why? Boost antioxidant sulforaphane
Sulforaphane is a compound found naturally in cruciferous vegetables. It acts as a powerful antioxidant that helps reduce inflammation and can support healthy blood sugar levels. Cooking cruciferous veggies (think broccoli, cauliflower, kale and Brussels sprouts) can lower the activity of enzymes needed to make sulforaphane. Adding a little bit of mustard (a natural source of these enzymes) to your cooked veggies helps bring sulforaphane back to life.
Try: Kale with a drizzle of mustard sauce.
5. Tomatoes + olive oil
Why? Lycopene absorption
Tomatoes are high in antioxidant lycopene, which is a powerful carotenoid. To help your body absorb these nutrients, it’s best to pair tomatoes with a healthy fat—like a drizzle of olive oil. Studies have shown that lycopene may help protect your heart and fight inflammation.
6. Turmeric + black pepper
Why? Curcumin absorption
Turmeric contains curcumin, an antioxidant with powerful anti-inflammatory properties that has been shown to reduce joint pain and inflammation. When it’s combined with piperine, found in black pepper, your body can absorb it much better—with research suggesting up to 2000%!
Try: A Golden Turmeric Latte.
By adding these simple yet powerful food pairings into your meals, you can give your nutrient intake a boost this winter.
