The explanation is quite simple — certain nutrients in the body work better together than separately. As the old folk wisdom says: there's nothing wrong with spinach, but it will work even better if you add a little acidic to it.
Why is nutrient absorption important at all?
Despite living in a food abundance today, around 2 billion people worldwide still struggle with hidden deficiencies of vitamins and minerals — a condition where we eat enough, but the nutrients do not reach where the body needs them. And often, we are not even aware of this.
For example, iron is crucial for red blood cell formation and oxygen transport throughout the body. But without vitamin C, the body can only absorb about 10–15% of the iron from plant sources. However, if you consume something with vitamin C at the same time (e.g., lemon juice, berries, bell peppers), this percentage can increase to more than 30%.
Therefore, we present to you some natural superstar food combinations that can easily and without expensive supplements improve nutrient absorption.
- Tomato and avocado – for better lycopene effects
Tomato is rich in lycopene, a powerful antioxidant that, according to research, can have a protective role against some types of cancer (especially prostate) and help with heart protection. But a particular feature of lycopene is that it gets better absorbed when consumed with healthy fats.
Hence, it's no wonder that grandmothers used to make a tomato and olive oil salad — they knew that fats unlock the power of tomatoes. In a more modern version, we suggest ripe avocado, which is full of healthy unsaturated fatty acids.
Interesting fact: In a study from the Journal of Nutrition, it was found that in the presence of avocado, lycopene absorption can increase up to 4.5 times.
- Spinach with lemon – for better folate utilization
Have you heard of folate? It's the natural form of vitamin B9 found in leafy green vegetables, especially in spinach, lettuce, and Swiss chard. Folate is essential for DNA formation and healthy nervous system development — it's particularly important for pregnant women.
Similar to iron, the body absorbs folate better when vitamin C is present. Therefore, it's extremely beneficial to squeeze lemon juice over a fresh spinach salad.
Interesting fact: Folate from natural food is absorbed in smaller amounts than the synthetic form (folic acid), but vitamin C can increase this utilization by 25–30%.
- Salmon and cod – royal combination for heart and nervous system
Cold-water fish like salmon and cod are natural sources of two extremely important substances: vitamin B12 and omega-3 fatty acids. The former ensures healthy nerves and blood, while the latter is essential for heart and brain health.
Moreover, research has shown that the function of vitamin B12 improves when the body simultaneously receives enough omega-3 fatty acids. These help reduce bad LDL cholesterol levels and increase good HDL, reducing the risk of heart attack.
Key point to remember: People who eat fish at least twice a week have a 42% lower risk of death from heart disease (American Journal of Cardiology, 2021).
- Eggs and broccoli – for better calcium utilization
It may sound unusual, but a classic omelet with broccoli is a real winner for your bones. Why?
Eggs are one of the few natural sources of vitamin D, while broccoli contains a lot of calcium. Vitamin D helps the body absorb calcium from food and prevents it from excreting it, crucial for maintaining bone and tooth strength.
Interesting fact: According to a 2020 study published in Bone Reports, postmenopausal women who consumed enough vitamin D and calcium reduced bone mass loss by 30% compared to those who did not.
- Iron and orange juice – the most well-known but often overlooked pair
If you're troubled by fatigue, dizziness, or cold hands, iron deficiency might be to blame. The problem isn't just that we don't eat enough of it but that it's not well absorbed — especially from plant sources (such as oatmeal, lentils, beans).
Vitamin C acts as a true miracle assistant here — it transforms iron into a form the body can utilize more easily. Therefore, we recommend starting your day with oatmeal and a glass of orange or lemon juice.
Scientific detail: Vitamin C can improve the absorption of non-heme iron (from plant sources) by 3 to 6 times.
Combinations are the key to better digestion and more energy
It's not just about what you eat but how you combine food. Folk medicine has known this for centuries: carrots are nothing without a drop of oil, an iron-rich soup won't give strength without something acidic, and greens without sunlight (vitamin D) won't strengthen bones.
Today, science confirms this too. Every nutrient in the body needs an assistant — and we can help you become a master at these combinations.
Therefore, we highly recommend that at each meal, you think about how to improve its effectiveness. You don't need to spend a lot of money or buy exotic supplements — a little knowledge, intuition, and some fresh ingredients are enough.
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