“When it comes to nutrient absorption, pairing certain foods can make a healthy meal even more nutritious,” Caspero says. A lot of vitamins and minerals work together synergistically, she says, meaning you get more benefit from one if you swallow it with the other. You can supercharge your meal’s health-supporting powers by seeking out these simple, tasty food combos: Lean Beef + Broccolilow iron An iron shortage is one of the more common nutritional deficiencies in the U.S., according to the Centers for Disease Control and Prevention. Women are especially likely to fall short, and can lead to blood disorders and fatigue. Because vitamin C helps the body absorb iron, says Caspero, pairing iron-rich beef or lentils with vitamin C sources like broccoli or tomatoes is a great way to boost your iron levels. MORE: Is Frozen Broccoli As Healthy As Fresh? Apples + BlueberriesJournal of Nutrition20 super-healthy smoothies Fruit contains phytochemicals—healthy antioxidants that may reduce your risk for heart disease and cancer. When you eat different fruits together, their antioxidant benefits can multiply, finds a study in the . That study found a surge in antioxidant activity when people ate several fruits in combination. Rather then filling a bowl with blueberries or munching on an apple, halving your portions and eating them together provides more disease-fighting benefits, the study suggests. Even better, says Caspero: Combining several different whole fruits into a smoothie, like one of these . Tomatoes + Avocado Tomatoes get their bright red color from lycopene, a type of healthy carotenoid that has antioxidant properties and may also block the growth of cancer cells, suggests research from Mayo Clinic. And researchers at Oregon State University have found that fat helps your body absorb lycopene. Clearly, it’s time to add some diced tomatoes to your guacamole, or avocado to your BLT. MORE: 6 Recipes With Fresh, Local Tomatoes Tuna + Kale Calcium and vitamin D are the two most important nutrients for strong bones, reports the National Institutes of Health. Caspero recommends combining vitamin D-rich tuna or salmon with kale, an excellent source of calcium.
MORE: 39 Best Food Combos To Eat Before Every Type Of Workout Peanut Butter + Bananas Your body and muscles need both protein and carbohydrates to recover and grow stronger following a workout. Create the perfect combo of these macronutrients with a PB-and-banana sandwich, suggests Caspero.
