Food pairings to Increase Nutrient Absorption

Whether you are committing to a plant based diet or you are wanting to add more vegetables to your plate, pairing certain foods can help you make the most of what you are eating. Make mindful choices while you cook, and you'll ensure that your body better utilizes the nutrients it needs for optimal health.

As an added bonus, you’ll discover that these pairings are as delicious as they are beneficial to your health.

Turmeric and Black Pepper

Curcumin, the compound in turmeric responsible for its bright yellow-orange color is a powerful anti-inflammatory. Consuming turmeric naturally, or in pill form, has been proven to aid with anxiety, arthritis, and increased blood flow. Black pepper enhances curcumin’s absorption significantly. And while scientists have confirmed its benefits, this knowledge isn’t new. Indian home cooks have been pairing these spices for centuries. Add black pepper to your favorite curry recipe.

Product suggestion: Diaspora Co.’s Aranya Black Pepper is noticeably different from the black pepper found on most grocery store shelves as is their Pragati Turmeric. In addition to their delicious products, they are an ethically run company whose values drive their mission.

Leafy Greens & Citrus

It’s common knowledge that lemons, limes, and oranges are packed with vitamin C and can help prevent sickness during the cold and flu season. This powerful vitamin also activates the body’s ability to absorb iron, a mineral that provides numerous benefits, including increased energy, better sleep, and brighter skin. Adding citrus to your greens is also a gift for your taste buds with the bright acidic notes enhancing the flavor of your greens.

Recipe suggestion: Sautéed Greens and Citrus

Tomatoes and Olive Oil

Studies show that lycopene, a potent antioxidant found in tomatoes, can be beneficial to cell damage caused by cancer, heart disease, and diabetes. To increase its healing properties, pair tomatoes with a healthy fat, like olive oil. Not only will it raise the  nutritional benefit, but it will make your meal more delicious. 

Product suggestion: When tomatoes aren’t in season or I want to use canned tomatoes, I always look for Bianco DiNapoli. Organically grown and harvested in California, their canned tomatoes are bright in flavor and color. 

Recipe suggestions: Tomato Confit & Quick Cooking Tomato Sauce

Vitamin D & Calcium

Calcium is a primary ingredient for bone health and adequate levels are needed for bone strength and density. To make the most of your calcium intake, pair with foods high in Vitamin D. This can be tricky on a plant-based diet, but not impossible. Mushrooms are a natural source of D, and there are many plant based milks that are fortified with this vitamin as well.

Recipe suggestion: Oyster Mushroom Toast with Spinach

Vitamin A & Healthy Fats

Consuming vitamin A-rich foods with healthy fats such as olive oil and avocados can enhance the absorption of this nutrient, as the fats help dissolve and transport it through the digestive system. We need this vitamin to keep our heart and lungs working properly and our vision sharp. Foods rich in A include sweet potatoes, carrots, and butternut squash. 

Recipe suggestion: Sweet Potato with Avocado and Cilantro-Parsley Sour Cream