4 Elevated Food Pairings

Food Pairing #1: Fat + Fat-Soluble Vitamins (Vitamins A, D, E, & K)

Fat-soluble vitamins, A, D, E, and K, are best absorbed in the our body when paired with a fat source. Ideally, you want to choose healthy, unsaturated fat sources like olive or avocado oil, avocado, nuts, or seeds.

  • Vitamin A: Sweet potato, carrots, cantaloupe, peppers, mangos, & apricots
  • Vitamin D: Wild-caught fatty fish like salmon, tuna, and mackerel, mushrooms, & egg yolks
  • Vitamin E: Sunflower seeds, nuts, avocados, olive oil, kiwi, & spinach
  • Vitamin K: Kale, spinach, turnip greens, Swiss chard & Brussels sprouts.

Food Pairing #2: Turmeric (Curcumin) + Black Pepper (Piperine)

Turmeric is a spice well known for its anti-inflammatory, anti-oxidant, and anti-carcinogenic properties, but we don’t get all of the amazing benefits turmeric has to offer when it is eaten by itself.

Food Pairing #3: Lentils + Rice

Essential amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine) cannot be made by the body. This means that they mustcome from the foods we eat.

Food Pairing #4 : Vitamin C + Non-heme Iron

To best absorb non-heme iron, aka plant-based iron like legumes, lentils, and beans, and peas, you need to give it a little boost by pairing it with a source of vitamin C found in citrus fruits, bell peppers, broccoli, cauliflower, oranges, and grapefruit.

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Jasmine El Nabli

Jasmine El Nabli

Registered Dietitian and Health and Wellness Director