5 Easy Meal Combos That Make Your Meals Healthy

One of the biggest challenges we face with healthy eating is whether or not our bodies can absorb the vitamins and minerals from the food we eat.

According to a 2024 study, billions of people worldwide do not get enough essential micronutrients (vitamins and minerals) from their diets. It’s not 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 a restricted diet can inadvertently remove key nutrients altogether.

Even healthy foods will not provide their full benefits if key vitamins and minerals are missing from the body. Factors such as food combinations, preparation methods and the presence of certain nutrients can affect how much goodness we ultimately absorb.

Fortunately, there are some food pairings that can help the body unlock and absorb nutrients more effectively, making the foods we already eat work harder. From healthy fats that boost vitamin uptake to ingredients that improve mineral absorption, small changes to your weekly shop can make a meaningful difference in how your body benefits from food.

5 Food Pairs That Help Your Body Absorb Nutrients

Beanie Suresh, registered dietitian and head of dietetics and therapy services at Cleveland Clinic London, talks about foods that can help us 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.”

Both iron and zinc are essential for energy and overall health. You’ll find iron in foods like red meat, beans, leafy greens, and whole grains, and zinc in foods like shellfish, dairy, nuts, and whole grains.

Dietitians say that, rather than increasing nutrients directly, garlic supports digestion, which helps the body break down food more efficiently and absorb nutrients more efficiently.

✔️ Roast the garlic bulbs and add them to the Bolognese sauce
✔️ Add garlic to slow cooked beef stew
✔️ Mix finely chopped garlic into the beef and season to make meat balls

Ginger and lemon

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

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

“It can indirectly support nutrient absorption, especially in those who experience bloating, nausea or slow digestion, as it helps create optimal digestive conditions for absorption,” says Suresh.

✔️ Make hot ginger and lemon tea
✔️ Make a ginger and lemon dressing to use on salads or vegetables
✔️ Mix ginger and lemon to make pickle for chicken or fish

Tomatoes and lentils

Vitamin-C-rich foods such as tomatoes, bell peppers, kiwi and citrus fruits significantly increase the body’s ability to absorb plant-based iron.

Pairing these foods with iron-rich plant sources — such as lentils, beans, leafy greens or whole grains — can make a meaningful 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, a form of iron found in plant foods. It helps the body convert iron to be more easily absorbed.”

✔️ Make a fresh side salad of tomatoes and lentils and season with lemon juice
✔️ Add tomatoes and lentils to the soup
✔️ Make tomato and lentil pasta sauce

Olive oil and leafy greens

Many important vitamins are fat-soluble – vitamins A, D, E and K – which means they need a source of dietary fat to absorb properly. Without fat, a portion of these vitamins may go unused in the stomach.

“Adding small amounts of healthy fats, such as vegetable oil to salads or olive oil to nuts, improves 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, nuts, garlic and lemon.
✔️ Add a generous glug of olive oil to the roasted vegetables
✔️ Cover fresh green salad with olive oil

Black pepper and turmeric

Studies show that black pepper can improve the body’s ability to absorb certain beneficial compounds from certain ingredients. It’s called piperine—a natural compound in black pepper that helps the body absorb nutrients more efficiently.

The strongest evidence relates to turmeric. In general, turmeric contains a small percentage of something called curcumin, a natural compound that offers a range of health benefits that can help with inflammation and indigestion. However, curcumin is generally difficult for the body to absorb.

To improve absorption, many studies suggest taking it with piperine, a compound found in black pepper, which 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 the smoothie

Foods and habits that can block nutrient absorption

• Tea and coffee – High in tannins which can inhibit the absorption of minerals like iron, especially when drunk with food

• No wet grains, legumes or seeds – High in phytates, naturally occurring compounds that can interfere with the absorption of minerals such as iron, zinc and calcium.

• Very restricted or low energy diet – Can limit overall nutrient intake and slow digestion, making it difficult for the body to absorb and use essential vitamins and minerals.