6 Beneficial Food Combinations that Improve Absorption

Did you know that eating certain foods together increases absorption and nutritional value of foods? Check out these 6 delicious, nutritious, and beneficial food combinations that can seriously improve your health.
6 Beneficial Food Combinations that Improve Absorption

Last update: 27 February, 2019

One of the most common errors in starting a healthy diet is adding more carbohydrates and other foods. In reality, we should be reducing these foods. However, there are certain beneficial food combinations that give our bodies a greater number of benefits. 

By combining them the right way, these foods can give you more of the nutrients they carry thanks to increased absorption.

There are many foods that need certain vitamins and minerals to be better used by our bodies.

Therefore, some beneficial food combinations even help our body absorb each of the foods correctly.

Let’s take a look at some of the best combinations for getting the most out of your food.

6 Beneficial Food Combinations You’ll Absorb Better

1. Tomatoes and avocados

The first food combination takes advantage of lycopene to encourage good health. Your intestines absorb this nutrient better when combined with a healthy fat such as those found in avocados.

Lycopene is an antioxidant that’s rich in pigments known as carotenoids.

This combination helps to reduce the risk of suffering from both cardiovascular disease and cancer.

To enjoy these benefits, it’s important to include a source of healthy fats along with foods rich in lycopene.

This way, we get the maximum benefit from the antioxidants. Also, avocados and tomatoes make a delicious combination!

2. Beets and garbanzo beans

This is one of the most beneficial food combinations you probably didn’t expect. Garbanzo beans are rich B-complex vitamins and beets are an excellent source of magnesium.

What do these nutrients have to do with each other? Vitamin B6 helps your body absorb magnesium.

According to a study, this powerful combination of nutrients helps the body to fight symptoms of autism.

In this study, the people who were given a dose of magnesium and B6 had increased social interaction and communication. Their problems returned when they stopped taking the dose.

3. Green tea and lemon

Cup of green tea with lemon slices beneficial food combinations

This combination has become very common recently. However, not everyone knows the benefits this drink gives us.

Catechins are antioxidants that are found in green tea. Additionally, catechins help reduce the risk of cancer. When they’re combined with something acidic, their ability to be absorbed by your body increases.

The next time that you have a cup of green tea, be sure to add a little lemon juice. This trick can also improve the flavor of the tea. It makes it more refreshing.

Moreover, you can even use this great healthy combo as a base for your morning smoothies.

Combine it with a leafy green vegetable and a seasonal fruit.

4. Broccoli and tomato

Let’s return to tomatoes. After all, this is a superfood that can be part of many different beneficial food combinations.

In this case, we can combine it with broccoli. If we do this, it has the ability to reduce cancer-related tumor growth.

Carotenoids in tomatoes increase the bioactive components in broccoli. As a result, these then produce more cancer-preventing benefits. Moreover, you can combine these ingredients together in a delicious salad or mixed vegetable dish.

Additionally, you can add any kind of lean protein such as chicken or cheese. Then, simply add one or two vegetables and a natural dressing.

5. Lemon and Kale

Beneficial food combinations leafy greens kale and lemon

In this case, the iron we get from plants is much easier to absorb when it’s combined with Vitamin C.

Because of this, it’s recommended to make smoothies with green vegetables and a citrus fruit of your choice.

Vitamin C changes the iron we get from vegetables, making it similar to the iron found in meats.

The powerful fusion of lemon and kale ensures that you absorb all of the iron present in the kale.

Additionally, other sources of Vitamin C can include any other food rich in the vitamin:

  • Oranges
  • Strawberries
  • Red peppers
  • Broccoli
  • Tomatoes

Some of the foods that are rich in iron are:

  • Leeks
  • Beets
  • Spinach
  • Mustard leaves
  • Swiss chard

6. Oats and peanut butter

Finally, this is another one of the most beneficial food combinations. Eating oats and peanut butter for breakfast makes a great start to your day.

Oats are a source of complex carbohydrates. Peanut butter, on the other hand, is rich in healthy fats.

This option is ideal if you are looking for combinations that will give you a good energy boost.

However, we can’t forget that it also does something else. It helps to balance our blood sugar levels.

Two options for eating this combination are:

  • Drinking it as a liquid. Oats and peanut butter can be combined with milk or soy milk. It’s a perfect alternative if you have to run out the door and only have 5 minutes to prepare something.
  • Sweetened cooked oats with coconut butter. However, don’t add sugar or any other kind of sweetener as the peanut butter and coconut butter will be sweet enough.

Peanut butter will add a delicious creamy texture to your typical breakfast and it’s a great way to start your day.

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  • Organización Panamericana de la Salud, Guías Alimentarias para Costa Rica: Combinación y distribución de alimentos, s.f.
  • Teucher B et al. “Enhancers of iron absorption: ascorbic acid and other organic acids”, Int J Vitam Nutr Res. 2004 Nov;74(6):403-19.
  • Kelkel, M., et al., “Antioxidant and anti-proliferative properties of lycopene”, Free Radical Research, 2011.
  • Eric Francelino Andrade et al. “Effect of beta-glucans in the control of blood glucose levels of diabetic patients: a systematic review”, Nutr Hosp. 2015;31(1):170-177