A dietician offers more tips on how to maximize the nutritional benefits of eating iron-rich foods along with vitamin C-rich foods.

Eating nutrient-rich foods is important, but how you consume them is equally crucial for maximum benefit.

Eating foods like beans, whole grains, and tomatoes with foods that aid nutrient absorption can maximize their benefits.

Vegan dietitian Catherine Perez explained to CNBC Make It in 2023 that the absorbability rates of certain plant-based foods can vary and may be affected by how they are prepared and what they are consumed with.

According to Perez, three crucial food combinations can enhance your nutrient consumption.

3 essential food pairings to better absorb the nutrients in healthy foods

1. Eat iron with vitamin C

Eating plant-based foods rich in iron with foods high in vitamin C can improve the absorption of iron. The Cleveland Clinic compares the relationship between vitamin C and iron to Bert and Ernie from Sesame Street.

According to Cleveland Clinic, your body has a harder time absorbing non-heme iron, which is found in plant-based foods. However, when you consume plant foods high in iron with foods rich in vitamin C, you can enhance your ability to absorb more iron.

Eating a burrito with beans, which are rich in iron, and diced bell peppers, which provide vitamin C, is a healthy option, as suggested by Perez.

2. Pair antioxidants with fats and fat-soluble vitamins

Adding olive oil to tomatoes, which contain the antioxidant lycopene, can increase the nutrients you get from both.

According to Perez, using extra virgin olive oil with tomatoes while cooking them down will help activate and absorb lycopene better than without the fat.

Another study published in The American Journal of Clinical Nutrition in 2017 found that adding a dressing that includes healthy oils like soybean oil to your salads can help you get the most nutritional benefits from your vegetables. According to the press release, a small amount of salad dressing may be all you need to optimize your nutrient intake.

3. Get your calcium with vitamin D

Consuming calcium-rich foods and sufficient vitamin D can enhance your body's ability to absorb calcium, according to Perez.

"According to Kaiser Permanente, individuals who lack sufficient calcium and vitamin D intake throughout their lives are more likely to develop osteoporosis, characterized by thin and fragile bones, in their later years. Additionally, the body requires vitamin D to absorb calcium."

Consuming calcium-rich foods such as canned salmon with bones, egg yolks, milks, and yogurts while taking a walk outside can significantly benefit you. The vitamin D you'll obtain from sunlight can aid in your absorption of calcium, as Perez pointed out.

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