Sometimes the sum is more than the parts, especially in food. Try these combinations when putting together a meal:
Iron and vitamin C: Vitamin C enhances the absorption of the iron found in plant foods. Particularly for vegetarians or individuals who eat small amounts of animal foods, pairing an excellent vitamin C source with a great iron source is beneficial. To increase the iron from a spinach salad, sprinkle it with lemon juice or add orange sections, strawberry slices, or tomatoes. When eating lentils, add vitamin C–rich red bell pepper slices.
Vitamin D and calcium: Vitamin D—the “sunshine vitamin”—is needed for calcium to be absorbed. In the cloudy Pacific Northwest and other northern regions, our bodies are unable to make vitamin D for most of the year. There are few food sources of vitamin D, so many people require a supplement to maintain healthy levels. Examples of foods that do contain vitamin D and calcium include fortified milk and canned salmon.
Vitamins A, D, E, and K: All of these vitamins are fat soluble, so the presence of dietary fat helps with their absorption. Just a small amount of fat is needed, such as a drizzle of olive oil. Avocados and nuts contain their own source of fat along with their own fat-soluble vitamins. Good combinations are avocado with grapefruit, salad dressing with greens, and broccoli rabe with pine nuts.