Food to Combine for Maximum Nutrition

Certain foods eaten together make a winning combination more powerful than on their own. Maximize your nutrition with these synergistic foods:

Eggs, Whole Grain Toast & OJ

Eggs and whole grain bread contain non-heme iron which is not absorbed as efficiently by the body as heme iron found in meat and poultry. Adding in a little vitamin C, as much as 25 milligrams (equal to a quarter cup of orange juice), can double your absorption of non-heme iron.

Tomatoes and Olive Oil

Tomatoes are a rich source of the antioxidant lycopene which is more efficiently absorbed when fat is present. Lycopene is also more concentrated in cooked tomato products such as marinara sauce or tomato soup.

Brussels Sprouts and Broccoli

Two phytochemicals (active plant compounds) found in cruciferous vegetables called cambene and indole 3-carbinol are more active when combined in protecting against liver cancer. While all cruciferous vegetables are rich in indole 3-carbinol, Brussels sprouts and broccoli are also rich in cambene making them an ideal pairing! For an easy and delicious way to enjoy this powerful duo, try roasting Brussels sprouts & broccoli with olive oil for 20 minutes at 450° F.

Sarah Mattison Berndt, MS, RD, CD
Owner Fit Fresh Cuisine & Hybrid Athletic Club

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