We all want to nourish our bodies to the best of our abilities, and for good reason – worrying about our health is no way to live, but preventing illness by focusing on health and taking precaution, is. Whether the pandemic has made you more dependent on delivery services or perhaps, more of a self-proclaimed chef – these health hacks will make you put extra consideration into your meals. 

Did you know that you can enhance nutrient absorption by pairing certain nutrients together? Often these combos are natural choices when cooking! Nourish your body with these pairs: 

Plant-based Iron and Vitamin C

Many vegetarians and vegans struggle with iron deficiency, making this pairing important to put into practice. Even if you are a meat eater, pairing plant-based sources of iron with sources of vitamin C can enhance your absorption of iron.

Pair these ingredients:

Spinach or kale (Iron) + lemon (Vitamin C) 

Chickpea salad (Iron) with tomatoes (Vitamin C)

Tempeh steak (Iron) with a vegetable side like broccoli (Vitamin C) 

Fat Soluble Vitamins (A, D, E, K) and Fat

For the fat soluble vitamins, Vitamins A, D, E, and K to be absorbed efficiently they should be paired with a healthy fat. This combination is easier because many sources of these vitamins naturally contain fat – nuts are great sources of vitamin E as well as fat, and fatty fishes like salmon are great sources of vitamin D. These vitamins are important for many aspects of health from vision to bone health to cancer prevention. 

Pair these ingredients: 

Spinach (Vitamin K) + nuts (Fats and Vitamin E) + olive oil (Fat)

Broccoli (Vitamin A, K and E) or carrots (Vitamin A) + avocado oil or Salmon(Fat)

Curcumin and Black Pepper

Do you cook with turmeric? Are golden lattes part of your daily health routine? The absorption of the active compound in turmeric, curcumin, can be enhanced when black pepper is added into the mix. This is important because curcumin is a superfood that may enhance brain health, protect from aging, support heart health and derail inflammation. 

Pair Turmeric and Black Pepper in: 

Golden latté

Kitchari 

Curries

Roasted meat and veggies

Lycopene and Fat

Lycopene is a phytonutrient and antioxidant found in tomatoes, papaya and watermelon. Lycopene is super anti-cancer, anti-aging and supports heart health. Because of its fat-soluble nature, pairing lycopene with fat enhances its absorption!

Pair these ingredients:

Tomato(Lycopene) + olive oil (Fat)

Papaya or watermelon(Lycopene) + feta and avocado (Fat)

Next time when you go to order a meal, or make something up in the kitchen keep these hacks in mind for better absorption and enhanced nourishment.