5 easy food combos that make your meals healthier

One of the biggest challenges we face when it comes to eating healthy is whether our bodies can actually absorb the vitamins and minerals from the foods we eat.

According to a 2024 study, billions of people around the world do not get enough essential micronutrients (vitamins and minerals) from their diets. It’s not always because people aren’t eating “healthy” foods – it’s often because those nutrients aren’t being fully absorbed.

Poor gut health can impair the breakdown and absorption of food, and a restrictive diet can inadvertently eliminate key nutrients entirely.

Even the healthiest meals won’t achieve their full benefits if key vitamins and minerals are lost in the body. Factors such as food combinations, preparation methods and the presence of certain nutrients all affect how much nutrients we ultimately absorb.

Fortunately, certain food combinations can help the body release and absorb nutrients more efficiently, making the foods we already eat even more effective. From healthy fats that boost vitamin absorption to ingredients that improve mineral absorption, making a few changes at the store each week can have a meaningful impact on how your body benefits from food.

5 food combinations to help your body absorb nutrients

Bini Suresh, registered dietitian and director of nutrition and therapeutic services at the Cleveland Clinic in London, tells us about foods that can help improve nutrient absorption.

garlic and red meat

Garlic is a kitchen staple that does more than add depth to dishes. Suresh tells us, “Garlic contains sulfur-containing compounds that may support digestive enzyme activity and mineral absorption, especially iron and zinc.”

Iron and zinc are essential for energy and overall health. You’ll find iron in foods like red meat, legumes, green leafy vegetables, and fortified grains, and zinc in foods like shellfish, dairy, nuts, and whole grains.

Nutritionists say that garlic does not directly increase nutrients, but supports digestion and helps the body break down food more efficiently, thereby absorbing nutrients more effectively.

✔️ Roast garlic balls and stir into meat sauce
✔️ Infuse garlic into slow-cooked beef stew
✔️ Mix chopped garlic into the ground beef, season to make meatballs

ginger and lemon

Studies show that ginger can increase the absorption of key micronutrients such as iron, magnesium and zinc. Paired with vitamin C-rich lemon, this combination can further boost iron absorption.

Just like garlic, ginger supports digestion by helping food move more smoothly through the digestive system and reducing intestinal inflammation.

“This may indirectly support nutrient absorption, especially for those who experience bloating, nausea, or slow digestion, as it helps create optimal digestive conditions for absorption,” Suresh says.

✔️ Make a cup of hot ginger lemon tea
✔️ Make a ginger and lemon dressing for salads or vegetables
✔️ Combine ginger and lemon to make a marinade for chicken or fish

tomatoes and lentils

Foods rich in vitamin C, such as tomatoes, bell peppers, kiwis and citrus fruits, can 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 meaningful difference, especially for those following a vegetarian or plant-based diet.

Suresh explains, “Vitamin C plays a clear role in improving the absorption of non-heme iron (the form of iron found in plant foods). It helps convert iron into a form that is more easily absorbed by the body.”

✔️ Make a fresh side salad with tomatoes and lentils and dress with lemon juice
✔️ Mix tomatoes and lentils into soup
✔️ Make Tomato Lentil Pasta Sauce

Olive oil and green leafy vegetables

Many important vitamins are fat-soluble—vitamins A, D, E, and K—meaning they require a source of dietary fat to be absorbed properly. Without fat, some of these vitamins can pass through the intestines unused.

“Adding small amounts of healthy fats to vegetables, such as olive oil to vegetables or nuts to salads, 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 a lot of fat. A moderate amount is enough to support absorption.”

✔️ Combine spinach or kale with olive oil, nuts, garlic and lemon to make pesto
✔️ Add lots of olive oil to roasted vegetables
✔️ Drizzle olive oil over fresh green salad

black pepper and turmeric

Research shows that black pepper can improve the body’s ability to absorb certain beneficial compounds from certain ingredients. This is thanks to a substance called piperine—a natural compound in black pepper that helps the body absorb nutrients more efficiently.

The strongest evidence relates to turmeric. Typically, turmeric contains a small percentage of what’s called curcumin, a natural compound said to provide a range of health benefits, helping to relieve inflammation and indigestion. However, curcumin is generally poorly absorbed by the body.

To improve absorption, some studies recommend taking it with piperine (a compound found in black pepper), which helps increase the amount entering the bloodstream.

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

Foods and habits that may inhibit nutrient absorption

• tea and coffee – High in tannins, which can prevent the absorption of minerals such as iron, especially when consumed with meals

• Unsoaked whole grains, beans or seeds – Rich in phytate, a naturally occurring compound that interferes with the absorption of minerals such as iron, zinc and calcium

• Very strict diet or low energy diet – May limit overall nutrient intake and slow digestion, making it more difficult for the body to absorb and utilize essential vitamins and minerals