What foods should I combine for best nutrient absorption?

Vitamin C and Iron

Iron is a mineral that has important oxygen-carrying abilities in the blood. It is an essential nutrient, and a lack of iron in the diet can lead to anemia.
Non-heme iron (Fe3+) from plant sources are not as readily absorbed as heme iron (Fe2+) from animal sources
Vitamin C reduces iron from the Fe3+ state to the Fe2+ state so that it binds with the transport protein more efficiently
- Vitamin C: raw bell peppers, tomatoes, broccoli, kiwi, strawberries, citrus (lemon, lime, orange, grapefruit)
- Plant-based iron: spinach, lentils, beans, tofu, cashews, pumpkin seeds

Turmeric and black pepper

Turmeric is a spice traditionally used in indian dishes with powerful anti-inflammatory and antioxidant properties.
Active ingredient in turmeric: curcumin
Active ingredient in black pepper: piperine
Piperine greatly increases the bioavailability by slowing down the breakdown of curcumin in the liver (aka, curcumin stays in the body for a longer amount of time- giving it more time to exert those anti-inflammatory effects)

Cooked cruciferous veggies and mustard seed

Cruciferous vegetables have a powerful anti-inflammatory and anti-cancer molecule called sulforaphane that turns on our detox genes and optimizes the overall health of our body and mind. We want to get a dose of sulforaphane at least a couple times a week. One of the most concentrated sources is broccoli sprouts and other cruciferous vegetables.
Cruciferous veggies lose their ability to undergo the chemical reaction that creates sulforaphane once they’re cooked, so best to eat them raw, or only cook them slightly.
Sprinkling mustard seed on the cooked veggie provides the molecule needed for the reaction to happen and you get the benefits of sulforaphane!
- Add mustard seeds/powder to cooked broccoli, broccoli sprouts, brussels sprouts, cauliflower, etc.

Fat Source with any Veggies

Vitamins A, E, D, and K and the carotenoids lutein and zeaxanthin are fat soluble – which means they need to be paired with a source of fat to be optimally absorbed when ingested.

Vitamin A: Eggs*, cod liver oil*, sweet potato, carrots, spinach, pumpkin, cantaloupe, peppers
Vitamin E: Sunflower seeds*, almonds*, hazelnuts*, peanut butter*, wheat germ oil*
Vitamin D: Egg yolks*, cod liver oil*, trout*, salmon*, sardines*
Vitamin K: Natto, collards, turnip greens, spinach, kale, broccoli
Carotenoids: egg yolk*, kale, spinach, parsely, romaine lettuce, edamame beans
Fat sources: olive oil, avocado oil, coconut oil, nuts, seeds, olives, avocados
* = nutrient is already contained in a fat source and it is not necessary to add another fat if you don’t want to!

Vitamin D and Calcium

These two nutrients are crucial for bone health, and vitamin D enhances absorption of calcium in the intestine
- Vitamin D: Egg yolks, cod liver oil, trout, salmon, sardines
- Calcium: Dairy, tofu, sardines, salmon, turnip greens, kale