We have all heard the saying "two are better than one." It’s often used in reference to a team or some kind of support system, but have you ever thought about that phrase in reference to food?

The food we eat provides the body with the fuel that it needs to function properly. Without the proper nutrients, things can start to malfunction over time leading to pain, inflammation or even chronic disease. Not only is it important to make sure you are consuming adequate nutrients, it’s also important to make sure we are maximizing absorption by appropriately pairing those nutrients.

There are a variety of nutrients that are interdependent when it comes to maintaining overall health, but there are still a number of nutrients that need a partner to enhance absorption.

Knowing which foods pair well together might boost nutrient utilization and improve overall health.

Here are some examples of excellent nutrients to pair to maximize health benefits.

Iron and Vitamin C

Iron is an important mineral that is essential for energy production, immune function, formation of red blood cells, and transportation of oxygen. It is found in animal products, as well as plant-based foods such as beans, nuts, seeds, and fortified grains. The iron we receive from plants is not as readily absorbed as iron received from animals. To enhance the utilization of this mineral, pair it up with vitamin C. Vitamin C is an antioxidant that not only can help fight against cell damage, but also helps with boosting the immune system and healing wounds. Vitamin C can be found in a variety of fruits and vegetables. Try pairing a spinach salad with a little lemon juice, orange slices or strawberries to maximize iron absorption.

Vitamin D and Calcium

Calcium is a mineral that plays a role in a number of processes in the body such as bone health, blood clotting, and muscle contraction. Most individuals need about 1000 mg of calcium per day and can get a significant amount from dairy products such as milk, yogurt, and cheese, but you can also find calcium in some green vegetables. For the body to maximize its calcium absorption it needs its partner Vitamin D. Vitamin D plays a role in many processes in the body but especially when it comes to our bone and muscle health. It is found naturally in few foods such as fatty fish like salmon, mackerel, and tuna. It can also be found in eggs, but much of our Vitamin D comes from sunlight, fortified foods, or supplementation. Calcium and Vitamin D work together to make strong bones and healthy muscles.

Vitamins A, D, E, K and fat

Vitamins A, D, E, and K are called fat-soluble vitamins. This means the presence of dietary fat is needed for optimal absorption. These vitamins are important for growth and development, healthy bones, immune function, and blood clotting, respectively. They can be found in a variety of foods, particularly vegetables and some fortified foods.

Consuming too little fat in your diet could inhibit the absorption of these vital nutrients. One way to properly pair fat with these vitamins is to drizzle a small amount of olive oil on your side salad or top it with avocado, nuts or seeds.

There are a variety of nutrients that work much better if paired with other nutrients, which is why it is so important to consume a balanced diet.

To improve balance at meals and enhance nutrient absorption, aim to have three different food categories. Your body will thank you for providing it with the nutrients it needs to do its job.