7 Food Pairings That Help Your Body Absorb More Nutrients

Most of us think that eating healthy is about choosing the right foods. Well, today we are going beyond that.

Nutrition isn't only about what's on your plate, but it's also about what your body is able to use.

In fact, some nutrients work much better together, while others can reduce each other's absorption. Sometimes, simply adding one ingredient to your meal can help your body make much better use of the vitamins and minerals you're already eating. I find this fascinating because it reminds us that nutrition is about understanding how the body works.

The best part is that these aren't complicated changes. They're small things you can start doing today, with foods you probably already have in your kitchen.

1. Pair plant-based iron with vitamin C

If you're trying to increase your iron intake, especially if you follow a vegetarian or predominantly plant-based diet, this is probably the most important food pairing to know.

The iron found in plant foods (called non-haem iron) is naturally more difficult for the body to absorb than the iron found in meat or fish. This is where vitamin C becomes incredibly helpful.

Vitamin C transforms non-heme iron into a form that your body can absorb much more easily, meaning you get more nutritional value from exactly the same meal.

These are some ideas to increase your iron intake:

• A squeeze of lemon over lentils.

• Red peppers in a bean salad.

• Kiwi after porridge.

• Strawberries with oats.

• Tomatoes in a chickpea salad.

These are all simple ways of helping your body absorb more iron without changing your entire diet.

One thing that's also worth knowing is that tea and coffee can reduce the absorption of plant-based iron when consumed with a meal. If your iron levels are low, I usually recommend enjoying your tea or coffee at least one hour before or after eating instead.

2. Add healthy fats to colourful vegetables

One thing I often see is women eating huge salads with no source of fat because they think it's the "healthiest" option (I was guiltly one of them!). The truth is, some of the vitamins and antioxidants found in vegetables actually need fat to be properly absorbed.

Vitamins A, D, E and K are fat-soluble, which means your body relies on dietary fat to absorb and use them effectively. The same applies to many colourful plant compounds, such as beta-carotene in carrots and sweet potatoes, and lycopene in tomatoes.

Without a source of fat, you're still eating those vegetables, but your body may not be making the most of everything they have to offer. This is one of the reasons I never eat vegetables completely "dry".

This is how you can improve the nutritional intake:

• A drizzle of extra virgin olive oil over a salad.

• A handful of nuts with roasted vegetables.

• Avocado alongside your lunch.

• Tahini as a dressing.

• Even adding seeds to your soup can make a difference.

Healthy fats don't only make meals more satisfying. They also help your body absorb some of the nutrients you're already eating.

3. Turmeric works much better with black pepper

Turmeric has become one of the most popular spices in nutrition, mainly because it contains curcumin, a natural compound with powerful anti-inflammatory properties. The problem is that curcumin is naturally absorbed very poorly by the body and this is where black pepper becomes important. Black pepper contains piperine, a natural compound that has been shown to dramatically increase the absorption of curcumin. This is why you'll often see high-quality turmeric supplements containing black pepper extract as well.

The same idea applies in the kitchen: if you're cooking with turmeric, simply adding a pinch of black pepper helps your body make much better use of it.

I also like adding turmeric to soups, curries or roasted vegetables cooked with olive oil, because curcumin is fat-soluble, meaning healthy fats can support its absorption too.

4. Protein and fibre: one of the best combinations for stable energy

This isn't necessarily about increasing nutrient absorption, but it's one of the food combinations I recommend most often in clinic. Many women tell me they feel hungry again an hour after breakfast, crave something sweet during the afternoon or constantly feel like snacking. Very often, the problem isn't that they're eating too much, it's that their meals aren't keeping them satisfied.

Protein and fibre work incredibly well together. Protein slows digestion and supports muscle maintenance, while fibre helps regulate blood sugar levels, supports gut health and keeps us feeling fuller for longer. Together, they provide a much steadier release of energy throughout the day. This is why I rarely recommend eating fruit on its own if someone struggles with energy crashes. Instead, I might suggest:

• An apple with almond butter.

• Greek yoghurt with berries.

• Porridge topped with seeds and nuts.

• Carrot sticks with hummus.

They're simply small ways of building meals that keep your energy, mood and appetite much more stable throughout the day.

5. Magnesium and vitamin D work as a team

Vitamin D is probably one of the most commonly supplemented nutrients, especially in countries where we spend much of the year indoors. What many people don't realise is that vitamin D doesn't work in isolation. Your body needs magnesium to activate and use vitamin D properly. In other words, even if your vitamin D intake is adequate, low magnesium levels may reduce how effectively your body can use it. This is one of the reasons I rarely look at nutrients individually. The body is incredibly interconnected, and nutrients often depend on one another to do their job. Fortunately, this doesn't mean you need to overcomplicate your meals.

If you're eating foods rich in magnesium, such as pumpkin seeds, almonds, spinach, legumes or dark chocolate, alongside a balanced diet that includes vitamin D-rich foods like oily fish or eggs, you're already supporting this relationship naturally.

If you're taking a vitamin D supplement because you've been found to be deficient, it's worth making sure your magnesium intake is adequate too.

6. Pair probiotics with prebiotic foods

Many women know that probiotics can support gut health, what fewer people seem to realise is that probiotics also need to be fed. This is where prebiotics come in. Prebiotics are a type of fibre that act as food for your beneficial gut bacteria, helping them grow and thrive. Without them, many of those beneficial bacteria struggle to survive and do the job they're meant to do.

This is one of the reasons I rarely recommend focusing only on probiotic supplements.

I always think about feeding the microbiome as well. Some of my favourite combinations are:

• Greek yoghurt with berries and oats.

• Kefir with flaxseeds.

• Sauerkraut served with roasted vegetables.

• Kimchi with rice and vegetables.

The goal isn't to eat probiotic foods every day. It's to regularly combine them with fibre-rich foods that help your gut bacteria flourish.

7. Pair legumes with whole grains

This pairing isn't about increasing vitamin or mineral absorption, but it's still one of my favourites because it shows how foods can complement each other.

Legumes, such as lentils, chickpeas and beans, are excellent sources of plant protein. However, they are naturally lower in certain essential amino acids. Whole grains, such as brown rice, quinoa or wholegrain bread, provide the amino acids that legumes are missing. Together, they create a more complete protein source, making this combination particularly valuable for women following a vegetarian or predominantly plant-based diet.

Some simple examples include:

• Lentil soup with wholegrain sourdough.

• Rice and beans.

• Hummus with wholegrain pitta.

• Chickpea curry served with brown rice.

My final thoughts

One thing I always like to remind women is that you don't have to combine these foods perfectly at every meal. Eating a varied diet throughout the day naturally provides your body with all the amino acids it needs.

Again, healthy eating doesn't have to be complicated, sometimes it's simply about understanding how foods work better together.