We present to you combinations of foods that work together to ensure that your body optimally utilizes the content of vitamins and minerals. Follow them, and you will save yourself a lot...

Lycopene and fatty acids (tomato + avocado)

Tomato is rich in the antioxidant lycopene, a red pigment that helps protect cells from damage in the body. However, lycopene has a property of better opening up to the body when consumed with fat.

Research has shown that consuming tomato (or salsa) with fat, such as avocado, increases lycopene absorption by up to 4.4 times compared to a meal without fat. Another analyzed study suggests that for improved absorption of lycopene, you need at least 10 g of fat if the tomato is processed (e.g., sauce), or approximately 15 g if it is fresh (e.g., salad).

If you imagine a teaspoon of olive oil (approximately 15 g), the combination of sauce with tomato or avocado is, therefore, an ideal way. Even The Times of India reported in February 2025 that the combination of avocado and tomato increases the absorption of heart-healthy lycopene up to seven times more!

Folate and vitamin C (spinach + lemon)

Folate (some also call it vitamin B9) is essential for heart health, cells, and blood formation. When you drizzle lemon juice over fresh spinach, vitamin C transforms the form of folate so that the body can more easily absorb it. It also lowers the risk of heart disease. Although studies suggest that, concrete numbers for folate and vitamin C simultaneously are rare, science confirms that such a combination works synergistically without side effects.

Vitamin B12 and omega-3 fatty acids (cold-sea fish)

Fish, such as salmon and cod, are rich sources of omega-3 fatty acids and vitamin B12. This is a combination that helps regulate and even reduce cholesterol levels. Omega-3 fatty acids reduce inflammation, vitamin B12 is crucial for the nervous system and blood formation. Numerous studies confirm that regular consumption of these fatty acids reduces LDL cholesterol (bad cholesterol) and increases HDL cholesterol (good cholesterol) by 5 to 10% after just a few weeks of regular intake.

Vitamin D and calcium (eggs + broccoli)

Breakfast with an omelet and broccoli is simply an excellent combination: eggs contain vitamin D, and broccoli is rich in calcium. Vitamin D helps calcium form strong bones and muscles, which is especially important if you are active or exercise. Research also shows that without vitamin D, the body absorbs only 10 to 15% of calcium, while with the right amount of vitamin D (approximately 15 to 20 micrograms daily), absorption increases to 30 to 40%.

Vitamin C and iron (oat flakes + orange juice)

If you start your day with oatmeal (iron flakes) and a glass of orange juice, then in this combination, vitamin C enhances the absorption of iron from food. Studies show that the absorption of nonheme (plant) iron improves by 60 to 80% if consumed together with vitamin C.

You should know that iron is a mineral that the body needs to transport oxygen throughout the body. Without it, fatigue, anemia, and overall feeling of fatigue set in quickly.

Final Thought

Imagine calmly preparing oatmeal in the morning, squeezing some orange juice alongside... Just by doing that, you've ensured super absorption of iron. For lunch, prepare a tomato sauce or salad with tomatoes and avocados (or drizzle with olive oil)... Lycopene literally drinks up these fats and is diligently absorbed into the body. For dinner, enjoy the combined power of B12 and omega-3 with fresh salmon and broccoli omelet with eggs...

Bon app{-15447}tit and many more healthy meals like these!