Food combos that enhance absorption of vitamins.
FOOD COMBO
WHY IT WORKS
Baked beans on toast with a
glass of orange juice
The vitamin C in the orange enhances the uptake of
the iron in the beans
Veggie chilli made with
tinned tomatoes
The vitamin C in the tomatoes enhances the uptake of
iron from the beans
A salad of sliced tomato
with a walnut oil dressing
The oil enhances the uptake of the phytonutrient
lycopene from the tomatoes
Baked egg custard The vitamin D in the egg yolk enhances the uptake of
the calcium in the milk
Steamed broccoli
drizzled with olive oil
The fat in the oil helps the absorption of the vitamin E
in the broccoli
Wholemeal toast with olive spread The fat in the spread enhances the absorption of the
vitamin E in the whole wheat grains
Tofu and spinach stir-fry
with sesame seeds
The tofu is a rich calcium source, while the spinach
and seeds are also good for magnesium, enhancing
calcium uptake and use in bone-building
Cheese omelette The cheese is good for calcium, while eggs provide
vitamin K, which helps with calcium uptake
