When it comes to unlocking the full health benefits of your food, sometimes one plus one equals three. This is the power of \u201cnutrition synergy\u201d \u2014 a concept doctors and dietitians agree everyone should know about.<\/p>\n
\u201cTo put it simply, certain food pairings work better as a duet than as a solo,\u201d says Jess DeGore, R.D.N.<\/a> \u201cWhen combined, they boost the body\u2019s ability to absorb and use specific nutrients, helping you get the maximum benefits. This helps support improved immunity, energy, digestion and beyond.\u201d<\/p>\n Leveraging this concept is a powerful way to be more intentional about healthy meals. \u201cPeople often ask which nutrient is the most important for their health, but the real key is eating a variety of whole foods,\u201d says Caitlin Self, L.D.N., C.N.S.<\/a>, who runs the blog Frugal Nutrition. \u201cThe fun part is that there are tons of synergistic dynamic duos to incorporate into your diet.\u201d<\/p>\n Ahead, experts share the best food combinations to add to your meal planning rotation.<\/p>\n Spinach and Lemon Juice<\/p>\n A splash of lemon juice on your spinach does more than just add flavor. Vitamin C significantly enhances the absorption of iron, and research<\/a> shows that pairing these nutrients in a meal together is more effective than eating them separately.<\/p>\n \u201cIron is an important nutrient, especially for healthy blood. Because the iron in plant-based iron foods like spinach is not as bioavailable<\/a> as animal-based iron foods, it needs a little boost from sources of vitamin C,\u201d says Michelle Caravella, R.D.N.<\/a>, founder of Normalizing Nutrition<\/a>. \u201cAlso, cooking your spinach increases the availability of iron.\u201d<\/p>\n Other smart pairings include citrus fruits, cantaloupe or strawberries (which all have plenty of vitamin C) with iron-rich foods like lentils, quinoa or tofu. Using citrus marinades on meats is another great way to boost iron absorption.<\/p>\n Carrots and Olive Oil<\/p>\n Cooking carrots, especially with olive oil, can make them even more nutritious, research shows<\/a>. That\u2019s because beta-carotene \u2014 an antioxidant found in carrots \u2014 is fat-soluble. That means your body absorbs it better when eaten with healthy fats. Your body converts beta-carotene into vitamin A<\/a>, which is crucial for your vision, immune function, cell growth and more.<\/p>\n Salad Greens and Olive Oil<\/p>\n Carrots aren\u2019t the only veggie that benefits from a drizzle of olive oil. Fats aid your body in absorbing vitamins A, D, E and K \u2014 which makes olive oil a nourishing dressing for all kinds of salads.<\/p>\n \u201cOne of the easiest things you can do is add an olive oil-based dressing to your next salad,\u201d says Caravella. \u201cThere are often many fat-soluble vitamins found in a diverse salad, and the salad dressing provides the fat to assist the body in better absorbing their nutrients.\u201d<\/p>\n The possibilities are endless for this synergistic duo: You can find vitamin A in tomatoes and red bell peppers, D in mushrooms, E in nuts and seeds and K in leafy greens, broccoli and Brussels sprouts.<\/p>\n Eggs + Berries<\/p>\n Did you know there are heart-health benefits to pairing fiber with cholesterol-rich foods? \u201cSoluble fiber transforms into a gel-like substance in the digestive system, which traps cholesterol and prevents it from entering your bloodstream,\u201d explains Self. \u201cIn other words, the body does a better job at digesting cholesterol when fiber is there to help take out the excess. That\u2019s why eggs, which contain cholesterol, and berries, which are rich in fiber, make a wonderful duo.\u201d Other beneficial fiber-rich sides for your eggs include apples, pears, beans, avocado and whole grains.<\/p>\n Eggs and Raw Veggies<\/p>\n You can also get a nutrition boost from eating your eggs with raw vegetables. One study<\/a> found that eating 3 whole eggs with a salad increased the absorption of carotenoids \u2014 a type of phytonutrient with antioxidant and anti-inflammatory effects \u2014 up to eight-fold more than eating the salad on its own. Keep hard-boiled eggs on hand to embrace this powerhouse combo.<\/p>\n Salmon and Broccoli <\/p>\n