Food Pairings for Optimum (and Delicious!) Nutrient Absorption

Did you know that certain foods go well together not just flavor wise but nutritionally as well?

Take your healthy eating habits up a notch by making the nutrients in the food you eat more bioavailable with proper food pairing.

Pair: Leafy Greens with Healthy Fats

Have you ever enjoyed a real and proper salad? We don’t mean a sad side salad of iceberg lettuce that essentially becomes an afterthought as you devour your main dish. We’re talking about freshly chopped romaine, crisp arugula, shredded purple cabbage, roasted vegetables, steamed sweet potato, caramelized onions, roasted garlic, crunchy sunflower seeds, hearty walnuts, juicy sundried tomatoes, perfectly ripe avocado and parmesan cheese shavings all tossed together in cold pressed extra virgin olive oil and whatever acid, herbs, or creamy component you want as a dressing.

When done properly, there’s a reason salad can take center stage as a complete meal in itself; it’s so healthy and ingredient-wise it’s one of the easiest ways to absorb a wide variety of vitamins and phytonutrients. Pairing leafy greens with healthy fats optimizes the absorption of fat-soluble vitamins.

Try this supercharged salad which is full of ingredients loaded with fat-soluble vitamins like Vitamin D from the mushrooms, and Vitamins A, E, and K from the variety of nuts, roots, and leafy greens.

Mix and toss:

  • 1 handful of romaine leaves, 1 handful of lettuce, and 1 handful of arugula
  • 1 steamed sweet potato, sliced
  • ½ cup steamed green beans
  • ½ cup sautéed mushrooms
  • 1 onion, caramelized
  • 1 tablespoon toasted sunflower seeds
  • 1 tablespoon toasted walnuts
  • ½ avocado, sliced
  • 1 good chunk of feta cheese, crumbled
  • 4 slices fresh tuna sashimi (optional)

For the dressing:

  • 4 tablespoons olive oil
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon turmeric powder
  • ½ teaspoon honey
  • Salt and pepper to taste

Pair: Berries with Whole Grains

A common and delicious breakfast, pairing berries with whole grains like oatmeal not only makes your breakfast bowl Instagram worthy they also complement each other nutritionally. The high vitamin C content found in berries such as blueberries, strawberries, and raspberries optimize the absorption or iron and B-vitamins found naturally in whole grains. Pairing berries with whole grains first thing in the morning gives you fiber, B-Vitamins and an iron boost, which is why this particular breakfast is so energizing and ideal to start your day on a healthy note.

Try making this delicious yet simple berry and chocolatey breakfast bowl to give yourself a nourishing start to the day:


  • 1 banana
  • 1 cup quick oats
  • 1 cup coconut milk
  • 1 generous teaspoon of cacao powder
  • Fresh berries of choice. We like strawberries as they go so well with the chocolate!


  • Place the banana, oats, and coconut milk in a bowl and bring to a gentle simmer. Mash the banana as the oatmeal cooks.
  • Add the cacao powder
  • Place the oatmeal in a bowl and top with freshly sliced strawberries.

Pair: Eggs with a glass of Orange Juice

Another winning breakfast combo, the logic behind pairings eggs with orange juice is to pair Vitamin D with Calcium. These nutrients go hand in hand for ensuring strong bones, and teeth. Eating Vitamin D rich eggs, found in the egg yolk and drinking calcium rich orange juice acts as a great nutritional pairing.

Try making this calcium and Vitamin D rich breakfast omelet. You get Vitamin D from the mushrooms and egg yolks, while the broccoli and cheese add another dimension of calcium. Enjoy it under the morning sun with a glass of orange juice to give your body an amazing dose of these nutrients.


  • 2 eggs
  • 1 handful broccoli, diced
  • 1 handful mushrooms, sliced
  • Parmesan cheese
  • 1 tablespoon olive oil


  • Sautee your broccoli and mushrooms in olive oil until soft, set aside.
  • Beat your eggs with parmesan cheese and add mixture to a pan on low heat
  • When the eggs are almost cooked, gently add the broccoli and mushrooms and gently fold in.
  • Serve with orange juice.

Pair: Green Tea with Lemon

Pairing green tea with lemon is perhaps the easiest way to sip your way to lowering your chances of cancer, with the added benefit of kickstarted weight loss. The antioxidants found in green tea, catechins, are famous for their antiaging and anti-inflammatory benefits.

Maximize the bioavailability of catechins by squeezing fresh lemon juice into green tea to optimize absorption of this antioxidants its benefits.

Pair: Rosemary with Beef

Have you noticed that on cooking shows or gourmet recipe books, you find that fresh rosemary and beef always seem to pop up together on the same recipe? This is likely of course because rosemary brings such a bright, clean and earthy dimension to the taste of red meat, but other than complimenting the taste, rosemary also helps to protect you from the carcinogens you consume when cooking meat.

Whether creating a lovely stew or grilling up a juicy steak, have fresh or dried rosemary on hand to counteract and neutralize carcinogens that form when you cook red meat, especially when it’s cooked over 325 degrees F. Rosemary is rich in rosmarinic acid which is a phenolic compound that makes it also an antioxidant and is what protects you from carcinogens in meat when cooked at high temperatures.

Try this simple and delicious marinade to enjoy your steak and rosemary pairing by simply adding freshly chopped rosemary to olive oil, salt and a squeeze of lemon juice and rub all over your choice of grass-fed beef before throwing it on the grill.

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