24-05-2025
The Surprising Fruit You Should Always Eat With Your Eggs
When it comes to unlocking the full health benefits of your food, sometimes one plus one equals three. This is the power of 'nutrition synergy' — a concept doctors and dietitians agree everyone should know about.
'To put it simply, certain food pairings work better as a duet than as a solo,' says 'When combined, they boost the body's ability to absorb and use specific nutrients, helping you get the maximum benefits. This helps support improved immunity, energy, digestion and beyond.'
Leveraging this concept is a powerful way to be more intentional about healthy meals. 'People often ask which nutrient is the most important for their health, but the real key is eating a variety of whole foods,' says Caitlin Self, L.D.N., C.N.S., who runs the blog Frugal Nutrition. 'The fun part is that there are tons of synergistic dynamic duos to incorporate into your diet.'
Ahead, experts share the best food combinations to add to your meal planning rotation.
A splash of lemon juice on your spinach does more than just add flavor. Vitamin C significantly enhances the absorption of iron, and research shows that pairing these nutrients in a meal together is more effective than eating them separately.
'Iron is an important nutrient, especially for healthy blood. Because the iron in plant-based iron foods like spinach is not as bioavailable as animal-based iron foods, it needs a little boost from sources of vitamin C,' says Michelle Caravella, R.D.N., founder of Normalizing Nutrition. 'Also, cooking your spinach increases the availability of iron.'
Other smart pairings include citrus fruits, cantaloupe or strawberries (which all have plenty of vitamin C) with iron-rich foods like lentils, quinoa or tofu. Using citrus marinades on meats is another great way to boost iron absorption.
Cooking carrots, especially with olive oil, can make them even more nutritious, research shows. That's because beta-carotene — an antioxidant found in carrots — is fat-soluble. That means your body absorbs it better when eaten with healthy fats. Your body converts beta-carotene into vitamin A, which is crucial for your vision, immune function, cell growth and more.
Carrots aren't the only veggie that benefit from a drizzle of olive oil. Fats aid your body in absorbing vitamins A, D, E and K — which makes olive oil a nourishing dressing for all kinds of salads.
'One of the easiest things you can do is add an olive oil-based dressing to your next salad,' says Caravella. 'There are often many fat-soluble vitamins found in a diverse salad, and the salad dressing provides the fat to assist the body in better absorbing their nutrients.'
The possibilities are endless for this synergistic duo: You can find vitamin A in tomatoes and red bell peppers, D in mushrooms, E in nuts and seeds and K in leafy greens, broccoli and Brussels sprouts.
Did you know there are heart-health benefits to pairing fiber with cholesterol-rich foods? 'Soluble fiber transforms into a gel-like substance in the digestive system, which traps cholesterol and prevents it from entering your bloodstream,' explains Self. 'In other words, the body does a better job at digesting cholesterol when fiber is there to help take out the excess. That's why eggs, which contain cholesterol, and berries, which are rich in fiber, make a wonderful duo.' Other beneficial fiber-rich sides for your eggs include apples, pears, beans, avocado and whole grains.
You can also get a nutrition boost from eating your eggs with raw vegetables. One study found that eating 3 whole eggs with a salad increased the absorption of carotenoids — a type of phytonutrient with antioxidant and anti-inflammatory effects — up to eight-fold more than eating the salad on its own. Keep hard-boiled eggs on hand to embrace this powerhouse combo.
Vitamin D plays a crucial role in helping your body absorb calcium. That makes salmon (which contains the vitamin) and broccoli (a good source of calcium) an ideal pairing to help keep your bones strong, says Caravella. Tuna, egg yolks and tofu are other great sources of vitamin D that can be paired with calcium-rich foods like kale, collard greens and fortified dairy.
Turmeric is packed with antioxidants that help protect your cells, but its benefits are amplified when paired with black pepper. Pepper enhances turmeric's bioavailability, which helps your body absorb its health-promoting properties, explains DeGore. So next time you make a golden latte or stir-fry, don't forget to add a dash of pepper!
Next time you're craving a sweet treat, consider raspberries and dark chocolate. According to research, combining cocoa with raspberries can significantly enhance the antioxidant effects of both.
Beans are great source of protein, but they're a bit limited because they don't contain all nine amino acids that our bodies need to function. Eating a variety of proteins helps you get the essential amino acids it needs. Likewise, you can make a protein-packed plate by pairing a plant protein and a grain — like beans and rice. 'On their own, they're missing some essential amino acids, but together they deliver all nine that your body needs but cannot produce on their own,' says Carvella. 'This duo is especially beneficial for those who primarily eat a plant-based diet.'
Whole wheat bread and peanut butter are another powerful plant-based protein duo. Each one contains the amino acids that the other lacks so when you eat them together you can get all the amino acids you need. Ideally, look for bread that has whole-grain flour or whole-wheat flour listed as the first ingredient. You can also add sliced bananas to your sandwich for added fiber and potassium.
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