12 Nutritious Food Pairings to Boost Your Health

Some flavor combinations are simply meant to be—salt and vinegar, tomato and basil, chili and chocolate. But did you know that these pairings can also enhance your health? Cleverly pairing ingredients can help unlock nutrients, balance blood sugar levels, and even make healthier foods easier to enjoy. Whether it’s making a nutritious food more enjoyable or amplifying its health benefits, these delicious duos can bring added value to your balanced diet.

Carrots and avocados aren't just a tasty snack—they also work together to boost the absorption of vitamin A. Research from the University of Ohio found that the healthy fats in avocado help our bodies absorb up to 12 times more vitamin A from carrots than if they were eaten on their own. This powerful vitamin supports vision, boosts immunity, and aids in fighting off illness.

This classic pairing isn’t just delicious; it also supports better blood sugar balance. Eating grains like oatcakes on their own can cause blood sugar spikes since the body breaks them down quickly into glucose. But when you pair oatcakes with a protein or fat—like cheese—the combination slows down glucose absorption, helping to maintain more stable energy levels.

Flaxseed oil is an excellent addition to your diet if you're looking to improve nutrient absorption. Many vitamins, like A, C, and K, are fat-soluble, meaning your body needs fat to properly absorb them. Drizzling flaxseed oil on steamed broccoli, which contains these important vitamins, ensures better nutrient uptake. Flaxseed oil is also a great plant-based source of Omega-3 fatty acids, providing benefits to heart health.

A zesty pairing of garlic and lemon not only adds flavor but also boosts heart health. Research published in the International Journal of Preventative Medicine has found that these two ingredients have a more significant cholesterol-lowering effect when combined. Together, they can lower LDL cholesterol, reduce blood pressure, and even decrease body mass index (BMI). For the best results, make fresh salad dressings with this duo each time you use it.

Hard-boiled eggs aren’t just a quick snack—they can also enhance the nutritional value of your salad. A study conducted in the U.S. found that eating up to three hard-boiled eggs with a salad can increase carotenoid absorption by up to nine times. Carotenoids, the antioxidants that give vegetables their vibrant colors, support eye health, immunity, and growth.

This tasty combination of kale, goat's cheese, and mushrooms provides a significant nutritional boost. Vitamin D helps the body absorb calcium, and vitamin K2 directs that calcium into the bones. Kale is a great source of vitamin K, while goat’s cheese offers calcium, and mushrooms are rich in vitamin D. Together, they create a powerful bone-boosting trio.

For a simple, nutrient-packed meal, few combinations beat salmon and broccoli. Salmon provides essential Omega-3 fatty acids, which help the body absorb the vitamins in broccoli. The combination also offers a healthy dose of vitamin D, a nutrient that many people are deficient in and should aim to get more of, especially during the winter months.

Tahini, made from sesame seeds rich in Omega-3 fatty acids, is a healthy source of fat that works wonders with vitamin A-rich squash. Pairing squash with tahini, whether as a dressing or blended into a dip, helps your body absorb the fat-soluble vitamin A more effectively. Tahini provides a creamy contrast to the sweetness of roasted squash, making for a delicious and healthy dish.

Looking for a soothing pre-bedtime snack? Try a handful of walnuts paired with chamomile tea. Studies have shown that chamomile tea can significantly improve sleep quality, and walnuts are a natural source of melatonin, the hormone that regulates sleep. Together, these two make a relaxing snack that could help you wind down for the night.

Yogurt and berries are a classic pairing, and for good reason. Berries are rich in fiber, which helps probiotics in yogurt make their way to the gut, enhancing digestive health. A study from the University of California also suggests avoiding banana in your yogurt-berry smoothie, as it can reduce the flavanol content by up to 84%, preventing you from reaping all the benefits.

Onions and garlic are commonly added to beans in various cuisines around the world, and it’s not just for flavor. Research in India shows that this trio of ingredients can help boost iron and zinc absorption—two nutrients that are often lacking in plant-based diets. Beans alone are a great source of protein and fiber, but with garlic and onions, you get an added boost of essential minerals.