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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Some nutrients need partners to work their magic. The right combinations can improve absorption, digestion, and overall wellness. Let's explore six food duos that your body will thank you for.
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Curcumin in turmeric is tough to absorb alone. Pair it with black pepper, as the piperine in it boosts curcumin absorption. It is excellent for inflammation and immunity.
Amaranth leaves contain non-heme iron, which is harder to absorb. Add lemon juice for a vitamin C punch, as it converts iron into an absorbable form. This is a perfect salad combo.
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Tomatoes are rich in lycopene, a powerful antioxidant. When paired with healthy fat like olive oil, its bioavailability skyrockets. Think tomato bruschetta or olive oil-roasted veggies.
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Carrots provide vitamin A (beta-carotene), and the healthy fats in hummus (from tahini) help absorb it better. It's a snack combo that's as smart as it is satisfying.
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Alone, they're incomplete proteins. Together, they form a complete protein source; it is perfect for vegetarians and a must for muscle repair and energy.
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Yogurt's probiotics and bananas' prebiotics work in harmony to support gut health. This combo nourishes your microbiome and boosts digestion.
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Whole grains contain non-heme iron, which isn't easily absorbed. However, sulfur compounds in garlic and onion enhance its absorption significantly.
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Oats are rich in fibre and minerals. Add chia seeds for omega-3s and an extra fibre boost; they slow digestion, balance blood sugar, and keep you fuller longer.
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Food synergy is real. Pair your meals wisely to maximise health benefits, as small changes in how you combine foods can lead to big gains in wellness.
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