5 light food combinations that make your meals healthier

One of the biggest challenges we face with healthy eating is whether our bodies can actually absorb the vitamins and minerals from the foods we eat.

According to a 2024 study, billions of people worldwide are not getting enough essential micronutrients (vitamins and minerals) from their diets. This isn’t always because people aren’t eating “healthy” foods—it’s often because those nutrients aren’t being fully absorbed.

Poor gut health can affect the breakdown and absorption of food, while restrictive diets can unintentionally remove key nutrients.

Even the healthiest meals will not reap their full benefits if key vitamins and minerals are lost through the body. Factors such as food combinations, preparation methods, and the presence of certain nutrients can influence how much goodness we ultimately absorb.

Fortunately, there are certain food pairings that can help the body unlock and absorb nutrients more efficiently, making the meals we already eat work even more. From healthy fats that boost vitamin absorption to ingredients that improve mineral absorption, small changes in your weekly grocery store can make a big difference in how your body benefits from food.

5 Food Combinations That Help Your Body Absorb Nutrients

Bini Suresh, registered dietitian and head of dietetics and therapy services at Cleveland Clinic London, talks to us about foods that can help increase nutrient absorption.

Garlic and red meat

A kitchen staple, garlic can do more than add depth to a dish. Suresh tells us, “Garlic contains sulfur-containing compounds that can support digestive enzyme activity and mineral absorption, especially iron and zinc.”

Iron and zinc are both essential for energy and overall health. You’ll find iron in foods like red meat, beans, green leafy vegetables, and fortified grains, and zinc in foods like shellfish, dairy, nuts, and whole grains.

The nutritionist says that instead of boosting nutrients directly, garlic supports digestion, which helps the body break down food more efficiently and absorb nutrients more efficiently as a result.

✔️ Fry the garlic bulbs and mix in a Bolognese sauce
✔️ Infuse garlic into a slow-cooked beef stew
✔️ Mix the finely chopped garlic in the minced beef and season to make the meatballs

Ginger and lemon

Studies suggest that ginger can increase the absorption of key micronutrients such as iron, magnesium and zinc. Together with lemon, which is rich in vitamin C, this combination can further stimulate iron absorption.

Like garlic, ginger supports digestion by helping food move more easily through the digestive system and reducing inflammation in the gut.

“This can indirectly support nutrient absorption, especially in people who suffer from bloating, nausea or slower digestion, as it helps create optimal digestive conditions for absorption,” says Suresh.

✔️ Make a warm ginger and lemon tea
✔️ Create a ginger and lemon dressing to use over salads or vegetables
✔️ Mix ginger and lemon to make a marinade for chicken or fish

Tomatoes and lentils

Foods rich in vitamin C, such as tomatoes, bell peppers, kiwi and citrus fruits, significantly increase the body’s ability to absorb iron from plants.

Pairing these foods with iron-rich plant sources — such as lentils, beans, green leafy vegetables or whole grains — can make a big difference, especially for those following a vegetarian or plant-based diet.

Suresh explains, “Vitamin C plays a well-established role in improving the absorption of non-heme iron, the form of iron found in plant foods. It helps convert iron into a form that is more easily absorbed by the body.”

✔️ Make a fresh tomato and lentil salad and season with lemon juice
✔️ Mix tomatoes and lentils in a soup
✔️ Create a tomato and lentil pasta sauce

Olive oil and leafy greens

Many important vitamins are fat-soluble – vitamins A, D, E and K – meaning they require a source of dietary fat to be properly absorbed. Without fat, some of these vitamins can pass through the intestine unused.

“Adding small amounts of healthy fats, such as olive oil on vegetables or nuts in a salad, has been shown to improve the absorption of fat-soluble vitamins and carotenoids such as beta-carotene and lutein,” says Suresh.

She adds, “You don’t need large amounts of fat. Modest portions are enough to support absorption.”

✔️ Make a pesto sauce by mixing spinach or kale with olive oil, walnuts, garlic and lemon
✔️ Add a generous drizzle of olive oil to roasted vegetables
✔️ Drizzle olive oil over a fresh green salad

Black pepper and turmeric

Studies show that black pepper can improve the body’s ability to absorb certain beneficial compounds in some ingredients. This is due to something known as piperine – a natural compound in black pepper that helps the body absorb nutrients more efficiently.

The strongest evidence concerns turmeric. Turmeric typically contains a small percentage of what’s called curcumin, a natural compound said to offer a number of health benefits that can help with inflammation and indigestion. However, curcumin is generally difficult for the body to absorb.

To improve absorption, several studies suggest taking it with piperine, the compound found in black pepper that helps increase the amount that enters the bloodstream.

✔️ Sprinkle freshly ground black pepper over scrambled eggs made with turmeric
✔️ Season curry dishes with black pepper and turmeric
✔️ Add a pinch of black pepper and turmeric to a smoothie

Foods and habits that can inhibit nutrient absorption

• Tea and coffee – rich in tannins that can block the absorption of minerals such as iron, especially when drunk during meals

• Unsoaked whole grains, legumes or seeds – rich in phytates, natural compounds that can interfere with the absorption of minerals such as iron, zinc and calcium

• Very restrictive or low-energy diets – can limit overall nutrient intake and slow digestion, making it harder for the body to absorb and use essential vitamins and minerals