When you think of food pairings, perhaps the first thing that comes to mind may be combining flavours to create a delicious mouth-watering dish. But what about pairing nutrients? Many nutrients work synergistically to create the ultimate power duo to deliver enhanced absorption and health benefits. Take advantage of all the benefits nutrients have to offer and supercharge your diet with these top 5 nutrient combinations.
Iron + Vitamin C (for increased iron absorption)
Iron is crucial to our diet because it helps to carry oxygen throughout the blood and provides increased energy and muscle function. There are two different forms of iron: heme iron found in animal products and the less absorbed non-heme iron found in plant-based products. Vitamin C boosts non-heme iron so your body can make better use of it more efficiently. Many dietary supplements contain non-heme iron, so it is always recommended to take your iron supplement with either vitamin C in food or supplement form.
Tip: If you take both an iron and calcium supplement, always take them separately from each other. Calcium can inhibit your body’s ability to absorb iron.
Spinach salad (iron) topped with mandarin slices (vitamin C)
Mixed bean salad (iron) mixed with tomato and squeezed lemon juice (vitamin C)
Fat Soluble vitamins A, E, K + fat (for enhanced vitamin absorption)
Vitamin A and E are powerful antioxidants with many health benefits ranging from maintaining immune health to anti-aging, and vitamin K is crucial for bone and heart health. All three of these vitamins are what is known as fat-soluble, meaning that they are stored in the body’s fat cells and require the presence of dietary fat to help with their absorption.
Vitamin D is also a fat-soluble vitamin, so if you do take vitamin D supplements, make sure to take them with a meal.
Kale salad (vitamin K) with avocado slices (good fat)
Carrot slices (vitamin A/beta carotene) with almond butter (good fat)
Vitamin D + calcium (for bone and heart health)
Calcium is the main building block for strong, healthy bones. As we age, calcium deficiency can affect the way that our bones maintain their strength, which may result in a higher risk of osteoporosis. Enter vitamin D. Vitamin D is required by the body to properly absorb calcium. Without sufficient vitamin D, calcium may not even be making its way into your bones.
Salmon filet (vitamin D) with a side of sautéed dark leafy greens (calcium)
Omelette (vitamin D) with broccoli and cheese (calcium)
Click here to view Jamieson’s complete lineup of Calcium + vitamin D supplements.
Vitamin C + Vitamin E (super antioxidant)
On their own, vitamin C and vitamin E are already powerful antioxidants. When paired together, they have greater antioxidant properties to the body and can help slow down the process of oxidizing bad (LDL) cholesterol.
Baked Brussels sprouts (vitamin C) with a drizzle of olive oil (vitamin E)
Yogurt mixed with strawberries (vitamin C) and slivered almonds (vitamin E)
Inulin + Probiotics (for improved digestion)
You may have heard of probiotics, but what do you know about prebiotics? Simply put, prebiotics serve as food for probiotics, friendly bacteria which help boost digestive health, help to maintain immune function and also help the body absorb nutrients. Inulin is a soluble fibre packed with prebitiocs known as fructooligosaccharides. Probiotics feed on these prebiotics to continue the proliferation of friendly intestinal flora. While prebiotics and probiotics don’t necessarily need to be eaten together to obtain their benefits, it’s important for your diet to include a balanced combination of the two.
Inulin-rich foods: rye, barley, garlic, bananas and artichokes
Probiotic-rich foods: yogurt, kefir, sauerkraut, kombucha