With a lot of us eating a lot more spinach lately, among many other super foods, one has to wonder how many of these amazing nutrients foods our bodies are really absorbing and using. Just because something makes it to your stomach doesn’t mean your body will actually use it as you intended. What????! Not fair! Everything from your age, diet, stress levels, and even your gut bacteria can affect the amount of vitamins and minerals that your body actually absorbs.Our bodies absorb anywhere from 10-90% of the nutrients we eat. So how can you make the most of it and get the most bang for your buck?

There are several ways to try and improve the amount of nutrients our bodies absorb. Of course you can start by eating a whole food, high-fiber diet, avoiding harmful substances, and exercising regularly.

Another way is by strategically pairing certain foods together that can work together to not only improve your nutrient intake, but also improve how your body uses these foods.

1. Greens and Healthy Fats

Green foods such as kale, spinach, broccoli, romaine, peppers, celery, asparagus, cucumber, zucchini, etc., are all some of the most nutrient-dense, lower calorie, and disease-fighting sources of produce you can eat. But to gain the most nutrition from these foods, it can help to pair them with healthy fats such as avocados, olives, coconut, nuts and seeds. These fats will help act as a sponge for the nutrients in greens and also provide extra vitamins, minerals and protein. They can also help keep you fuller longer since most green foods are so low in calories they don’t satisfy you very long on their own. Try a smoothie with greens and a healthy fat, drizzle some almond butter or melted coconut butter over some roasted vegetables, or top any salad or soup with them.

 

2. Berries and Grains

There’s a reason so many people put berries on their oatmeal besides just tasting great. Berries contain high amounts of fiber and Vitamin C plus water, and grains provide B vitamins, fiber, and iron. Pairing Vitamin C with iron-rich foods increase the iron uptake of these foods, while the water from berries (and any other fruits) will help your body process the healthy fiber in these grains easier to keep it moving through your system. Potassium-rich foods and magnesium rich foods such as berries and grains also help to keep your blood pressure healthy.

 

3. Mushrooms and Healthy Fats

Mushrooms are the densest source of plant-based Vitamin D. Vitamin D is one of the fat-soluble vitamins (A,D, E and K) which means they can’t be fully absorbed without healthy fats. Vitamin D is such an important nutrient in the diet that not only prevents depression and colon cancer, but also prevent bone disease such as osteoporosis. Add some avocado, olives, or some sliced almonds to your next dish with mushrooms.

 

4. Lemons and Greens

Lemons are such a powerful sources of alkalizing nutrients, specifically immune-boosting Vitamin C. As mentioned, Vitamin C helps your body absorb iron better, and leafy greens are one of the best sources of plant-based iron you can eat from the produce department. Use lemon juice as a natural salad dressing, squeeze some lemon juice over some roasted kale or sautéed spinach, or add a wedge to your next green smoothie for a surprisingly delicious flavor.

 

5. Tomatoes and Healthy Fats

Tomatoes are one of the best sources of the anti-cancer nutrient known as lycopene. However, lycopene is better absorbed in the body when tomatoes are cooked and consumed with some healthy fats. Perhaps cook them with some mushrooms, olives, and topped off with some avocados.