The Perfect Pairing

Three Vitamins + Minerals to Pair Together

Vitamins and minerals are important nutrients that help support overall health and well-being. And while we're all familiar with the daily value percentages on nutrition labels of certain vitamins, did you know that some pairings are even more beneficial?

Here are our top three couples:

1. Vitamin C + Iron   |   "A match made in salad"

Vitamin C (also known as ascorbic acid) is a nutrient your body needs to help form blood vessels, cartilage, muscle, and collagen. Vitamin C is also vital to your body's healing process.

Foods that contain vitamin C: tomatoes, peppers, potatoes, cabbage, broccoli, berries, and citrus fruits.

Iron (also known as Fe) is a mineral that supports muscle metabolism and is necessary for physical growth, neurological development, and synthesis of some hormones.

Foods that contain iron: lentils, tofu, white beans, chickpeas, beef, rice, and cashews.

Perfect pair:

Pairing iron with foods high in vitamin C helps in breaking down iron into a form that the body can absorb more easily.

Date night: Add a squeeze of lemon or orange juice to a spinach salad or blend apples into a warming bowl of curry lentil soup for a touch of sweetness.


2. Vitamin D + Calcium   |   "Love is Binding"

Vitamin D (also known as sunshine vitamin) aids in bone growth and remodeling, reduces inflammation, and helps support the modulation of cell growth and immune functions.

Foods that contain vitamin D: salmon, tuna, beef liver, egg yolks, sardines, and fortified foods (like some cereals, juices, and plant milks).

Calcium (also known as healthy bone mineral) is most often associated with health bones and teeth. Calcium plays an important role in blood clotting, muscle contractions, and regulation of heart rhythms and nerve functions.

Foods that contain calcium: yogurt, edamame, almonds, collard greens, mustard greens, kale, turnip, and bok choy.

Perfect pair:

Vitamin D aids in increasing the absorbability of calcium in the intestines.

Date night: Breakfast for dinner. Add leafy greens like kale to an frittata or tofu scramble.


3. Vitamin A + Healthy Fats   |   "You're all I've avo-wanted"

Vitamin A (also known as retinol or retinoic acid) helps support healthy endothelial cells (cells that line the body's interior surfaces), stimulates the production and activity of white blood cells, and regulates cell growth and division.

Foods that contain vitamin A: peppers, cantaloupe, mango, eggs, leafy greens, carrots, sweet potatoes, and squash.

Healthy fats (also unsaturated fats) help lower the risk of heart disease, improve blood cholesterol levels, and help support gut health.

Foods that contain healthy fats: avocado, flax seeds, chia seeds, olives, salmon, and nuts.

Perfect pair:

Vitamin A is a fat-soluble vitamin that is better absorbed when consumed with a (preferably) healthy fat.

Date night: Charcuterie board anyone? Add cantaloupe and olives to your next cheese board.

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