Buzz
Image: Edalin/Getty ImagesWe all strive to make the most out of our meals, whether we’re eating for pleasure or for nutrition—or hopefully both! However, did you know that not all vitamins and minerals are equally absorbed by the body? Some nutrients have lower bioavailability, meaning they aren’t as easily absorbed and utilized by the body.
There are various reasons for this—it could be due to the food's structure or how a nutrient interacts with others. In some cases, our body needs one nutrient to help absorb another. Additionally, factors like age, health, or pregnancy can affect nutrient absorption.
The good news is you can boost nutrient absorption by pairing specific nutrients together. By eating these nutrients in the same meal, you can make them more bioavailable. Here are seven nutrient combinations to try the next time you prepare a meal or snack.
1. Calcium and Vitamin D
If you’re consuming a lot of calcium-rich foods but only a small amount of vitamin D, your body will absorb only a fraction of the calcium. To optimize calcium absorption, your body requires sufficient vitamin D, Hill explains.
Unlike some nutrient combinations, vitamin D doesn’t need to be consumed at the same time as calcium. The key is to make sure you’re getting enough. Most of our vitamin D comes from sunlight, so try to get some sun in the early morning or late afternoon when UV radiation is gentler.
It’s also wise to include foods that are rich in vitamin D. If you're a fan of canned fish, you're in luck! Tinned salmon, sardines, or mackerel give you both vitamin D from the fish and calcium from the soft, edible bones, says Hill.
2. Vitamin A and a Fat Source
Vitamin A is an antioxidant that supports immune health and vision, according to Michelle Routhenstein, RDN. It’s found in many red and orange fruits and vegetables, collard greens, eggs, and seafood.
Vitamin A is fat-soluble, meaning that if you consume vitamin A-rich foods on an empty stomach without any fat, your body won’t absorb much. “Fat is necessary for your gut to absorb and transport it into your cells. It requires a fat vehicle,” says Routhenstein. To help with absorption, add a healthy oil of your choice, and consider drizzling olive oil over butternut squash, carrots, or sweet potatoes before roasting them.
3. Vitamin D and a Fat Source
Similar to vitamin A, vitamin D also requires fat for effective absorption. “Vitamin D influences various aspects of our health, including bone health, brain function, immune system, and inflammation,” explains Routhenstein. Fatty fish, fortified milk, fortified cereals, and mushrooms are excellent sources of vitamin D.
Next time you enjoy a vitamin D-fortified cereal, pair it with low-fat milk or sprinkle some nuts and seeds to add the fat needed for optimal absorption.
4. Iron and Vitamin C
Iron is a crucial mineral that aids in the transport of oxygen throughout your body and plays a key role in energy production. When it comes to absorbing iron, heme iron from animal products is more bioavailable than non-heme iron from plant sources, according to Hill and Routhenstein.
“To enhance the bioavailability of non-heme iron, incorporate vitamin C,” says Hill. For those following a plant-based diet, try adding lemon juice to your legumes, spinach, or tofu, or pair them with yellow bell peppers or broccoli, all rich in vitamin C. Of course, pairing vitamin C with animal-based iron sources is beneficial too.
5. Vitamin E and a Fat Source
Vitamin E is another fat-soluble nutrient found in almonds, sunflower seeds, and peanuts. It serves as a powerful antioxidant that helps protect your cells from oxidative stress and damage.
Fortunately, vitamin E is present in nuts and seeds, which provide healthy fats that enhance the absorption of this vitamin. If you have a nut allergy, fear not—rainbow trout and avocado also provide healthy fats that deliver vitamin E. You can also find vitamin E in certain vegetables, like turnip greens and butternut squash. The best way to ensure the bioavailability of fat-soluble vitamins in vegetables is to toss them with a healthy oil.
6. Curcumin and Piperine
Curcumin, an antioxidant found in turmeric, is known to help reduce chronic inflammation in the body. To maximize its benefits, consuming black pepper alongside turmeric can be a useful strategy. Black pepper contains piperine, a compound that enhances your body's ability to absorb curcumin, which on its own is not easily absorbed by the body, according to Hill.
7. Vitamin K and a Fat Source
Vitamin K is one of the four fat-soluble vitamins, playing a crucial role in blood clotting and maintaining strong bones. There are two types of vitamin K: K1 and K2, as Routhenstein explains. Vitamin K2 is typically found in chicken breasts and fermented foods such as natto (Japanese fermented soybeans) and sauerkraut (German fermented cabbage). In the U.S., vitamin K is more commonly obtained from K1-rich foods.
Vitamin K1 is abundant in leafy greens like cabbage, spinach, and brussels sprouts, as well as edamame. Like vitamins A, D, and E, vitamin K needs to be paired with healthy fats for optimal absorption. Routhenstein advises that eating a dry salad without a fat source such as oil, nuts, seeds, or avocado means your body won't absorb the vitamin K. Adding melted cheese or a yogurt dressing to roasted vegetables can help provide the necessary fat for absorption.
