As a journalist, I understand the importance of eating fruits and vegetables with healthy fats to enhance their absorption. However, did you know that certain combinations can also improve the absorption of important nutrients?

One such combination is carrots with nuts. Carrots are rich in vitamin A, which is absorbed in the presence of fat. Therefore, it’s essential to snack on carrots together with nuts or almonds to increase its absorption. Including nuts or quality oil in every meal that contains orange vegetables can also help increase the absorption of vitamin A.

Another combination that enhances nutrient absorption is tomato sauce with olive oil. Lycopene, an antioxidant found in tomatoes, is more available to the body from cooked tomatoes than from fresh ones. However, adding a teaspoon of olive oil to your pasta sauce can further increase the absorption of lycopene and provide additional health benefits.

Red pepper and yellow cheese toast is another combination that can improve nutrient absorption. Red pepper contains a high amount of vitamin C, which is important not only for the immune system but also for calcium absorption from food. Adding some strips of red pepper to your toast or next to it can help more calcium be absorbed into the body.

Vegetable omelette with spinach is another combination that enhances nutrient absorption. Both spinach and vegetables contain an important antioxidant called lutein, which is crucial for eye health and prevention of various eye diseases. The fat in egg yolks is necessary for lutein’s absorption, and green leaves contribute to increasing omelet volume and making it more satisfying by adding dietary fiber. However, because spinach contains a substance that absorbs minerals such as iron and calcium and does not allow them to be absorbed well by the body, yellow cheeses should not be added to this omelette.