We all have some weird food pairing habits. Some people like to eat peanut butter with jam, while others pair potato chips with chutney.


We basically mix and match food items to see what pleases our taste buds. But when it comes to nutrient absorption, our body does not function as per our palate preference.

It is important to combine the right food items together if you want to increase your nutrient absorption. A sufficient supply of nutrients is crucial for the proper functioning of our body and to stay healthy.

Here are 5 food items that you should combine together for maximum benefit.

1. Vitamin C and iron

To absorb iron from plant-based food items (non-heme iron), you should eat vitamin C rich food with it. Vitamin C helps to break down iron from plants into a simpler form that our body can absorb easily. So pair spinach with lemon juice if you are iron deficient.

2. Calcium and vitamin D

This one is quite common and even doctors prescribe calcium and vitamin D drugs together. The combination of these two nutrients helps to keep your bones healthy and strong. For optimum absorption of calcium, you need to take vitamin D with it. Though the biggest source of vitamin D is sunlight, some other food items also contain a considerable amount of vitamin D like cheese, egg yolk. So, pair these two nutrients together to stay healthy and fit.

3. Tomatoes and healthy fat

Tomatoes contain a disease-fighting antioxidant known as lycopene, which has cancer-fighting properties. But to absorb maximum nutrients from tomatoes, cook them with healthy fats like olive oil and avocados.

4. Turmeric and black pepper

Turmeric is a common spice found in every Indian household. The yellow spice is packed with powerful antioxidant and anti-inflammatory properties. Turmeric intake can relieve symptoms of arthritis and is even beneficial for kidneys. But when this spice is paired with black pepper, some beneficial compounds in turmeric are made more bioavailable, which is good for our health.

5. Berries with grains

You might have seen people adding berries to their oatmeal. They do not do this just because the two taste good together. The pairing is even beneficial as per the nutritional perspective. Berries contain fiber and grains are packed with iron and vitamin B, which goes well together. Moreover, berries help in the absorption of nutrients and help in digestion of food.