Eating a variety of nutrient-dense foods is a great start, but your body doesn’t always absorb 100% of what is on your plate. Nutrition science shows that certain nutrients act as 'keys,' unlocking the benefits of others. By understanding nutrient synergy, you can maximize the bioavailability of your meals—the amount of a nutrient your body can actually use—without needing to eat more food.
The Power of Pairs
One of the most effective pairings is non-heme iron (found in plants like spinach, lentils, and beans) and Vitamin C. Plant-based iron is naturally harder for the body to absorb than the iron found in meat. However, adding a squeeze of lemon, a side of bell peppers, or a handful of strawberries to your meal can increase iron absorption significantly. Similarly, vitamins A, D, E, and K are fat-soluble, meaning they require a source of dietary fat to be transported into your system. Adding avocado to your kale salad or a drizzle of olive oil to your roasted carrots ensures these vital nutrients are actually absorbed rather than just passing through.
To put this into practice, try these simple 'synergy' swaps: pair your morning oats with crushed flaxseeds for healthy fats, add tomatoes to your avocado toast (the fat in avocado helps you absorb the heart-healthy lycopene in tomatoes), and always include a citrus element when eating dark leafy greens. Focusing on these pairings helps you get the most nutritional value from every bite you track in NourAIsh.