Combo
|
Benefits
|
Examples
|
Vitamin D + Calcium
|
Vitamin D helps absorb, carry, and deposit calcium into our bones. Combining vitamin D rich foods with calcium-rich foods will boost absorption of calcium.
|
Vitamin D fortified milk or yogurt, salmon/tuna + broccoli/kale, eggs + cheese
|
Vitamin D + Healthy Fats
|
Since Vitamin D is fat-soluble—meaning it needs fat to be absorbed—pairing Vitamin D-rich foods with high-quality fat can increase your absorption of vitamin D.
|
Almonds, eggs, avocado, salmon
|
Non-heme iron + vitamin C
|
Vitamin C boosts absorption of non-heme (plant) iron. Heme iron comes from animal sources, while non-heme comes from plants.
|
Iron-fortified cereal + orange juice,
|
Vitamin B12 + acidic food
|
In response to hunger, humans produce hydrogen chloride which can assist in B12 and protein absortion. Adding acidic foods can boost acid content in the stomach resulting in even better absortion.
|
Vitamin D fortified yogurt or milk + berries
|
Probiotics + prebiotics
|
|
|