Food combinations

How foods eaten together can change absorption and satiety.

Improving absorption

Pair vitamin C sources with plant iron (e.g. lentils with lemon); include some fat with beta-carotene foods (e.g. olive oil with roasted sweet potato).

Complementary proteins

Grains plus pulses (rice and lentils, hummus and pita) together supply all essential amino acids.

Blunting glycaemic response

Adding fat, protein, or fibre to a carbohydrate meal typically lowers the glucose response compared to the carbohydrate alone.

Sources

Dietary reference values · EFSA
Healthy diet fact sheet · World Health Organization

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This platform provides general nutrition information and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary between individuals.