Jakarta, ThedailyID — Good nutrition is not just about hitting nutrient targets or following the latest superfood trend. Instead, it is about maintaining the right balance of nutrients so the body can consistently support growth, metabolism, and overall health.
According to Susan Bowerman, Senior Director of Worldwide Nutrition Education and Training at Herbalife, combining certain foods can improve how well the body absorbs and uses nutrients.
She said simple changes in food pairing can make a meaningful difference. “One of the easiest ways is to combine a variety of healthy foods instead of eating the same meals every day,” she explained.
In line with World Health Day, Bowerman shared five smart food combinations that can help maximize nutrient absorption.
1. Colorful Vegetables with Healthy Fats
Vegetables like spinach, carrots, tomatoes, and peppers contain carotenoids, which act as antioxidants. However, the body absorbs these compounds better when consumed with fat.
Adding olive oil to salads, mixing nuts into cooked vegetables, or blending avocado into smoothies can help improve absorption.
2. Vitamin C and Iron
Iron plays a key role in oxygen transport and energy metabolism. However, plant-based iron is harder for the body to absorb.
Vitamin C helps improve this process. For example, adding tomatoes to meals or pairing spinach salad with citrus fruits can increase iron absorption.
Simple additions like strawberries in cereal or fruit in protein shakes can also support daily intake.
3. Green Tea with Vitamin C
Green tea contains catechins, which are powerful antioxidants. Pairing it with vitamin C-rich foods like lemon, oranges, or berries can enhance absorption.
For better results, combine green tea with balanced snacks that include protein and fiber. This can help maintain longer-lasting energy.
4. Vitamin D and Calcium
Vitamin D supports calcium absorption, which is essential for bone health and muscle function.
Foods like salmon, eggs, leafy greens, and dairy products work well together. For example, pairing grilled fish with vegetables can improve calcium use in the body.
For those who avoid animal products, fortified foods or supplements can help meet daily needs.
5. Protein and Fiber
Many adults do not meet their daily protein and fiber needs. Combining both can improve satiety and support digestion.
Meals like salads with tofu, chicken, or beans, or protein shakes with fruits and vegetables, can create a more balanced and filling diet.
The Bigger Picture
Good nutrition is not about strict rules or chasing one type of food. Instead, it is about building consistent habits that fit your lifestyle.
Eating a variety of foods increases the chances of gaining benefits from different nutrient combinations.
While whole foods remain the foundation, fortified products and supplements can help fill gaps, especially during busy periods.
“Nutrition is not about perfection, but consistency,” Bowerman said. “By combining the right foods, people can build a sustainable diet that supports their daily needs.”
