5 easy food combos that make your meals healthier

One of the biggest challenges we face with healthy eating is whether our bodies can actually absorb the vitamins and minerals from the food we eat.

According to a 2024 study, billions of people worldwide do not get enough essential micronutrients (vitamins and minerals) from their diets. This is not always because people are not eating “healthy” foods – often it is because those nutrients are not being fully absorbed.

Poor gut health can disrupt the breakdown and absorption of food, while restrictive diets can unintentionally eliminate key nutrients altogether.

Even the healthiest meals do not provide all their benefits if the main vitamins and minerals are lost from the body. Factors such as food combinations, preparation methods and the presence of certain nutrients can all influence how much goodness we ultimately absorb.

Fortunately, there are certain food pairings that can help the body break down and absorb nutrients more effectively, making the meals we already eat work even harder. From healthy fats that boost vitamin absorption to ingredients that improve mineral absorption, a small swap in your weekly shop can make a significant difference to how your body benefits from food.

5 food pairings that help your body absorb nutrients

Bini Suresh, registered dietitian and head of diet and therapy services at Cleveland Clinic London, talks to us about foods that can help boost nutrient absorption.

Garlic and red meat

A kitchen staple, garlic can do more than add depth to a dish. Suresh tells us: “Garlic contains sulfur-containing compounds that can support the activity of digestive enzymes and the absorption of minerals, particularly iron and zinc.”

Iron and zinc are both essential for energy and general health. You’ll find iron in foods like red meat, beans, leafy greens and fortified cereals, and zinc in foods like seafood, milk, nuts and whole grains.

The dietician says that, rather than boosting nutrients directly, garlic supports digestion, which helps the body break down food more efficiently and absorb nutrients more effectively as a result.

✔️ Roast the garlic bulbs and stir in bologna sauce
✔️ Infuse garlic into slow cooked beef stew
✔️ Mix the finely chopped garlic into the minced beef and stir to make the meatballs

Ginger and lemon

Studies suggest that ginger can increase the absorption of key micronutrients such as iron, magnesium and zinc. Compared to lemon, which is high in vitamin C, this combination can further increase the absorption of iron.

Like garlic, ginger supports digestion by helping food move more smoothly through the digestive system and reducing inflammation in the intestines.

“This can indirectly support nutrient absorption, particularly in people who experience bloating, nausea or slower digestion, as it helps create optimal digestive conditions for absorption,” says Suresh.

✔️ Make hot ginger and lemon tea
✔️ Create a ginger and lemon dressing to use on salads or vegetables
✔️ Mix ginger and lemon to make a marinade for chicken or fish

Tomatoes and lentils

Foods rich in Vitamin C such as tomatoes, bell peppers, kiwi and citrus fruits significantly increase the body’s ability to absorb plant-based iron.

Pairing these foods with iron-rich plant sources – such as lentils, beans, leafy greens or whole grains – can make a significant difference, especially for those following a vegetarian or plant-based diet.

Suresh explains, “Vitamin C has a well-established role in improving the absorption of non-haem iron, the form of iron found in plant foods. It helps convert iron into a form that is easier for the body to absorb.”

✔️ Make a fresh side salad of tomatoes and lentils and season with lemon juice
✔️ Mix the tomatoes and lentils in a soup
✔️ Create a tomato and lentil pasta sauce

Olive oil and leafy greens

Many important vitamins are fat soluble – vitamins A, D, E and K – which means they need a source of dietary fat to be absorbed properly. Without fat, a portion of these vitamins can pass through the intestines unused.

“Adding small amounts of healthy fats, such as olive oil on top of vegetables or nuts in a salad, has been shown to improve the absorption of fat-soluble vitamins and carotenoids such as beta-carotene and lutein,” says Suresh.

She adds, “You don’t need large amounts of fat. Modest portions are enough to support absorption.”

✔️ Make a pesto sauce by mixing spinach or cabbage with olive oil, walnuts, garlic and lemon
✔️ Add a generous glug of olive oil to the roasted vegetables
✔️ Drizzle olive oil on a fresh green salad

Black pepper and turmeric

Studies show that black pepper can improve the body’s ability to absorb certain beneficial compounds from some ingredients. This is due to something known as piperine – a natural compound in black pepper that helps the body absorb nutrients more effectively.

The strongest evidence relates to turmeric. Typically, turmeric contains a small percentage of what is called curcumin, a natural compound that is said to offer a range of health benefits that can help with inflammation and indigestion. However, curcumin is generally difficult for the body to absorb.

To improve absorption, many studies suggest taking it with piperine, the compound found in black pepper, which helps increase the amount that enters the bloodstream.

✔️ Sprinkle freshly ground black pepper over scrambled eggs made with turmeric
✔️ Season curry dishes with black pepper and turmeric
✔️ Add a pinch of black pepper and turmeric to a smoothie

Foods and habits that can inhibit nutrient absorption

• Tea and coffee – high in tannins that can block the absorption of minerals such as iron, especially when drunk with meals

• Unsoaked whole grains, legumes or seeds – high in phytates, naturally occurring compounds that can interfere with the absorption of minerals such as iron, zinc and calcium

• Very restrictive or low energy diets – can limit overall nutrient intake and slow digestion, making it harder for the body to absorb and use essential vitamins and minerals