Some foods can work better together. Research highlighted by National Geographic suggests that pairing certain ingredients may improve the bioavailability—how much of a nutrient your body can absorb and use—of some plant compounds.
🍅 Tomatoes + Healthy Fats
Carotenoids such as lycopene are fat-soluble, so eating tomatoes with healthy fats such as olive oil can improve their absorption. Cooking tomatoes may also increase lycopene availability.
🍋 Vitamin C + Plant-Based Iron
Vitamin C can help the body absorb non-heme iron from plant foods. Try lemon juice with vegetables or combine spinach with vitamin-C-rich foods such as strawberries, oranges or bell peppers.
🌿 Turmeric + Black Pepper
Black pepper contains piperine, which research suggests can increase the absorption of curcumin, turmeric’s main active compound.
🥕 Cooking Can Matter Too
Research cited in the article suggests that cooking some vegetables can increase the bioavailability of certain carotenoids.
The takeaway: A balanced diet isn’t just about individual foods—how you combine them can sometimes influence how efficiently your body uses their nutrients.
