If you’ve ever been diagnosed with a vitamin deficiency, you’ve probably heard of nutrient synergy. It’s a concept “where two or more nutrients work together to have a greater physiological impact on the body compared to when each nutrient is consumed individually,” Stanford Lifestyle Medicine reports. In other words, some foods provide greater nutritional value when eaten together rather than when eaten alone.
Of course, the best way to ensure you’re maximizing your nutrient intake is to have a balanced, well-rounded diet. “Nutritional science agrees that no single food, no single combination of foods, and no supplement can compensate for an overall unbalanced diet,” Silja Schäfer, a nutritionist and family doctor, explains. Still, if you’re looking for some synergistic food pairings, read on.
Asparagus with olive oil
There are four fat-soluble vitamins: A, D, E, and K. This means that it’s best to eat foods rich in these nutrients with sources of healthy fats, such as olive oil. “Even small amounts of fat, of around five to 10 grams per meal, improve absorption,” Schäfer says. Next time you decide to cook some asparagus—which is a good source of vitamin E—top things off with a drizzle of olive oil. (Or, if asparagus isn’t your thing, you could do the same with other foods rich in fat-soluble vitamins, including spinach, carrots, Brussels sprouts, broccoli, and sweet potatoes.)
Schäfer adds that if you’re getting these vitamins from supplements rather than your diet, you should still take them with a high-fat meal to improve absorption.
Vegetables with nuts and seeds
Similarly, nuts and seeds also provide valuable fats that can improve the absorption of fat-soluble vitamins, Schäfer notes. They provide additional fiber and minerals, too, so feel free to add some almonds, walnuts, flaxseeds, or sunflower seeds to your next vegetable-heavy dish.
Tomatoes with healthy fats, like avocado
Tomatoes contain lycopene, a potent antioxidant that is known to help reduce inflammation and the risk of cardiovascular disease. However, raw tomatoes contain a form of lycopene that isn’t easily bioavailable, a 2021 critical review notes. Studies have shown that dietary fat helps the body absorb lycopene. For example, a 2004 study compared lycopene absorption from salads containing spinach, romaine lettuce, cherry tomatoes, and carrots, with dressings containing either none, 6 g, or 28 g of canola oil, and found that absorption was higher with more oil. Other sources of healthy fats, such as avocados and nuts, also pair well with lycopene.
Protein and vitamin C for collagen production
The Cleveland Clinic reports that collagen makes up about 30% of the protein in your body, and is foundational for skin, muscles, and more. But the body needs more than just protein to support collagen production. Vitamin C, for example, is one nutrient that’s vital to this process, Schäfer says. Dishes like Greek yogurt with berries, fish with lemon juice, and legumes with peppers are just a few food combinations that can help improve this process.
Legumes with tomatoes or peppers
The iron found in plant-based foods (known as non-heme iron) is better absorbed when paired with vitamin C. It “reduces iron into a more absorbable form,” Schäfer explains. Lentils and beans are good sources of iron, and their absorption improves when paired with vitamin C-rich foods, such as tomatoes and peppers. This pairing can be especially beneficial for those following a vegetarian or primarily plant-based diet.
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