Some food duos are true health allies. Discover the best of them.

Lemon, honey, peanut butter, jam, salt and pepper: some flavor combinations are better. It turns out that some food groups can benefit your health, too.

“There are nutrients that help absorb other nutrients. Sometimes two nutrients work in synergy and help each other in the daily processes of our body,” explains Anne-Sophie Schmidt, a registered dietitian specializing in sports nutrition.

Fortunately, many of these profitable combinations are already very popular. To get all the benefits, it is recommended to take it during the same meal or snack.

Salmon and asparagus

Healthy fats, such as those found in olive oil, nuts, seeds and avocados, help us absorb fat-soluble vitamins A, D, E and K. These vitamins are valuable to the body because they enhance bone and eye health, reduce inflammation, and enhance the body’s immunity. Morale…

“If you don't have enough healthy fats in your diet, you won't be able to absorb these vitamins, which may lead to a deficiency,” the nutritionist warns.

Where to find these popular vitamins? Green vegetables such as cabbage contain vitamins K and A. Eggs provide vitamins A, D and K. Salmon provides vitamins D and E.

“You can accompany a spinach and kale salad with olive oil, or eat nuts and apricots as a snack before dinner, or salmon and asparagus. These fatty foods will help absorb vitamins,” according to the nutritionist.

Tomatoes and avocado

In addition to vitamins, healthy fats also promote the absorption of carotenoids. These plant pigments with antioxidant properties protect eye and heart health. It also protects us from some types of cancer.

For example, we find lycopene (red), beta-carotene (orange), and lutein (yellow) in carrots, sweet potatoes, tomatoes, and spinach.

“Everything orange contains carotenoids,” the specialist specifies. They also color some fruits and vegetables red or yellow.

Here again, the trick is to combine these carotenoid-rich foods with a source of healthy fats: olive oil, salmon, avocado, nuts, seeds, etc. This improves its absorption by the body.

Eggs and Greek yogurt

Vitamin D comes mainly from the sun and there are not many foods that contain it. However, it's still important to consume enough of it, because we need it to stabilize calcium in the bones (among other things).

The nutritionist confirms: “If we do not consume enough, this may lead to reducing the amount of calcium in the body.”

To store vitamin D and calcium, rely on formulas such as:

Oranges and nuts

Iron, essential for transporting oxygen in the blood, exists in two forms:

• Heme iron is of animal origin and is well absorbed by the body.
• Non-heme iron, of plant origin, is more difficult to absorb.

If you are vegetarian, vegan, or primarily consume plant-based iron, consider combining it with vitamin C. This improves iron absorption in the intestine.

How to combine iron and vitamin C? By eating, for example:

• Pepper and spinach.
• Oranges and nuts.

Prebiotics and probiotics

Let's finish talking about prebiotics and probiotics, allies of healthy digestion. Probiotics are billions of good bacteria found in our gut. Prebiotics are the fibers you feed on.

“Without prebiotics, our probiotics do not develop properly. They do not perform their functions in the intestine,” explains the nutritionist, hence the interest in this association:

By combining certain foods, you can get the most out of their nutritional benefits. It's up to you to try these delicious combinations every day!