Nutrient absorption is crucial for cellular maintenance, growth, and overall energy production, especially when you work a physical job. Pairings like turmeric and black pepper, vitamin D and calcium, and protein and zinc will help you maximize the benefits of your diet. 

It’s important to note that nutrient absorption is different from malabsorption. Other physical factors, such as gut health and medication, may impact your body’s ability to absorb nutrients properly. In this article, we’ll break down the best nutrient pairings and what to be mindful of so you can stay on top of your health. 

8 nutrient pairings to maximize nutrient absorption

1. Vitamin C + non-heme iron

Vitamin C captures non-heme iron and converts it to a form more easily absorbed into the body. 

Pairing foods high in non-heme iron with foods high in vitamin C is essential for any nutritional gain.

Foods high in non–heme iron, such as eggs, beans, lentils, nuts and seeds, whole grains, and some vegetables,  should be paired with foods high in vitamin C, such as bell peppers, dark leafy green vegetables, citrus fruits, strawberries, and melons.  

Pairing picks: Ever wonder why strawberries or mandarin oranges belong on spinach salads? Add lemon juice to the dressing for a bean salad.

2. Healthy fats + fat-soluble vitamins (A, D, E, K)

Vitamins A, D, E, and K are fat-soluble vitamins, meaning they require the presence of dietary fat for absorption. Healthy fats include olive oil, avocado/avocado oil, nuts, seeds, and coconut/coconut oil. Pair them with any food containing whole grains, leafy green vegetables, or eggs, and you’re set! 

Pairing picks: Avocado toast, salad with oil-based dressing, grilled vegetables tossed in oil, or toast with nut/seed butter. 

3. Turmeric + black pepper

Turmeric is a powerful spice with many known health benefits, like reducing inflammation, improving kidney health, and even reducing anxiety. While turmeric is widely available in supplement form, it’s not the best option for everyone. To maximize the benefits of turmeric, combine it with a pinch of black pepper. Piperine, the active ingredient in black pepper, increases the bioavailability of curcumin (the active ingredient of turmeric). 

Pairing picks: Anything that could use a little spice! East-Asian-inspired dishes are especially suited for an incredible array of spices. Or try a golden milk latte. 

4. Healthy fats + carotenoids

Another way healthy fats are nutritionally beneficial is by pairing them with carotenoids. Carotenoids are a specific class of fat-soluble molecules found in vegetables and plants. They contribute the orange, yellow, and red hues in many foods, like bell peppers. 

Avocado and cooking oils (coconut, avocado, butter) are great sources of healthy fat that can tolerate high-heat cooking—heat processing aids in maximizing carotenoid release. 

Pairing picks: Anything vegetable-based! Veggie skewers, stir-fry, ramen, soup. If it has a colorful vegetable medley, you’re set.

5. Prebiotics + probiotics

Prebiotics and probiotics are some of the simplest ways to introduce microbes to the gut (probiotic) and support the proliferation of gut bugs already present. Prebiotics provide nourishment for existing colonies, while probiotics introduce new strains to enhance diversity.

Apples, bananas, asparagus, garlic, leeks, onions, and oats are high in prebiotics. Foods like yogurt, kimchi, tempeh, kombucha, sour cream, and aged cheese are high in probiotics. 

Pairing picks: Fruit parfaits, tempeh stir-fries, tacos (don’t forget the salsa and sour cream!), or snacks like cheeses with fruit are great for proper absorption and gut health. 

6. Vitamin D + calcium

Vitamin D and calcium are both essential nutrients for optimal health, especially during aging. Vitamin D promotes calcium absorption in the gut and is required to maintain adequate serum calcium and phosphate levels in the blood. It’s also essential for bone mineralization.  Calcium, on the other hand, is required to build and maintain strong bones but is also essential for proper cardiac, muscle, and nerve function. Without one, the other can’t work. 

People who fail to get enough calcium and vitamin D have an increased risk of osteoporosis later in life but are also at a heightened risk of falls and fractures. Calcium-rich foods include dairy, green vegetables, salmon, and tofu, while vitamin D-rich foods could include salmon, tuna, milk, egg yolk, plant-based beverages, and fortified orange juice. 

Pairing picks: Ramen, poké, and eggs for breakfast with cheese or milk will do the trick!

7. Vitamin D + magnesium

The last way to promote ideal vitamin D consumption is to pair it with magnesium-rich foods. Magnesium supports kidney and liver function, and the enzymes responsible for metabolizing vitamin D rely on it. 

Dark chocolate, avocado, nuts/seeds, legumes, and whole grains are among the foods highest in magnesium. Vitamin D-rich foods include cold-water fatty fish like tuna, salmon, and sardines, egg yolks, milk, and fortified plant-based drinks. 

Pairing picks: Sushi, Poké, or anything with milk, cheese, or yogurt. 

8. Protein + zinc

The amount of protein in a meal is directly correlated with zinc absorption. The more protein you consume, the higher the bioavailability of zinc. Zinc is essential for supporting a healthy immune system and regulating metabolism.

The type of protein—plant vs animal—will also affect the bioavailability of zinc. For instance, zinc absorption from animal protein is higher than from plant-based foods.

Protein-rich foods include meats, eggs, nuts, dairy, beans and legumes, and fortified soy. Zinc-rich foods include crab, pork, chickpeas, legumes, oats, nuts, and pomegranates. 

Pairing picks: Anything with meat as the main focus. Protein and zinc have a lot of crossover, so it’s easy to maximize absorption. 

Nutrient absorption vs malabsorption

Often, people misuse the terms malabsorption and nutrient absorption, but there’s a notable difference. 

Malabsorption is impaired nutrient absorption at any point during the digestive process, typically in the small intestine. It can negatively impact growth and development and lead to health issues later on.

Most people assume the body can naturally absorb nutrients adequately, but malabsorption can happen due to illnesses, digestive irregularities, and aging. This is why a conscious effort to consume proper nutrient pairings is vital for an overall quality diet. 

What impacts nutrient absorption?

Nutrient absorption isn’t as straightforward as eating food and letting your body absorb it. Several factors can influence how your body absorbs nutrients.

• Gut health: Conditions like Crohn’s, IBS, and other GI-related issues significantly affect gut health, which is a big determinant of your body’s ability to absorb nutrients. If you struggle with GI issues, speak to your healthcare professional about how your illness could affect your nutritional health. 
• Hydration: Adequate hydration is key for your digestive system to absorb nutrients and function properly. To understand how much water you should be consuming, use a hydration calculator. It factors in your weight, age, and lifestyle to give you a proper hydration goal. But as a general rule, aim for a minimum of 2-3 L of water daily.
• Aging: Absorption abilities and digestion naturally slow with aging. Often, older folks will try supplements to support body regularity to combat these issues, like fibre supplements and omegas. It’s important to book routine physicals to understand your body’s ability to absorb nutrients. 
• Medications: Medications often come with a lengthy list of side effects, including GI disruptions. If you think your medication may be interfering with your ability to absorb nutrients, speak to your healthcare professional. 

The bottom line

Staying healthy on the job is about more than just physical fitness. An accurate measure of health comes from within and what you use to fuel your body. 

Choosing food pairings that help you effectively absorb nutrients is crucial for optimal health. Then, you can improve energy, brain function, digestive health, sleep, and more. Remember to stay hydrated, check your medications, do what you can to improve your gut health, and stay consistent.