A small study (raise your eyebrows slightly, the independent study was funded by a grant from the egg industry) recently found that by pairing eggs with salads, certain key nutrients like beta carotene were better absorbed. The science is solid though — certain food pairings do aid in absorption of minerals and vitamins.
So, if you’re wanting to power up your nutritional value of foods, here are other foods that pack a nutritional one-two punch (and find other combos in this article by NPR’s The Salt).
Corn + Lime
Opt for the corn tortilla over a flour one. After corn is soaked in lime and water, then ground up, all kinds of nutrients in the corn are released and made available for absorption — calcium, iron, niacin and minerals.
Black Beans + Red Peppers
High vitamin C content found in red peppers combined with the iron in plant foods and iron-fortified foods helps your body absorb the iron better. So, if you’re struggling with anemia, toss the red pepper and black bean duo together with some cilantro, avocado and lime for a yummy fibrous salsa, or keep them on hand to toss into wraps, salads and omelettes.
Hummus + Whole Wheat Pita
Need a complete protein without eating meat? You can if you combined whole wheat bread with the plant-based amino acids found in chickpeas and tahini (sesame seeds) AKA hummus. Toss in some celery for a low-calorie, high-fiber dipping option and enjoy a filling snack that’s high on protein, fiber and yum. .