Dynamic duos Get a nutritional boost by consuming these foods together By: AV Kitching Posted: 2:00 AM CDT Wednesday, May. 21, 2025

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This article was published 21/05/2025 (288 days ago), so information in it may no longer be current.

We’ve all dipped carrot sticks into hummus or reached for a chocolate-covered almond without really thinking about the nutritional benefits of these snack staples.

As it turns out not only do they taste great together, they’re also really good for us.

The nutrients in certain foods are better activated and absorbed by the body when consumed together.

“Your body doesn’t just need nutrients — it needs the right combinations to use them properly. From boosting sleep to sharpening focus and speeding recovery, the way you pair your food can make all the difference,” says Jorie Janzen, registered dietitian, and director of sports nutrition with the Canadian Sport Centre Manitoba.

“So next time you’re planning a meal or reaching for a snack, think like a nutritionist: pair smart to eat better and feel stronger.”

Super boost your food by combining these fridge and pantry favourites:

 

Dark chocolate + almonds or, for those with a nut allergy, + blueberries

Who doesn’t love a chocolate-covered almond? It’s an indulgent snack that combines two powerhouse foods that double their goodness when paired up. The same goes for dark chocolate and blueberries. Just be sure to reach for chocolate that contains 70 per cent or more cocoa.

Why it works: “These are both nice pairings,” Janzen says. “Flavonoids, specifically flavanols, in the dark chocolate are known to help in terms of heart health. Dark chocolate can also have iron and magnesium and is packed with antioxidants. Adding almonds which have antioxidants and omega-3 fats, further increases the snack’s nutritional value.

“Blueberries are full of fibre which helps keep things moving along, and make you feel fuller longer. They are high in antioxidants — the deep blue colour is anthocyanins — and vitamin C. The fruit also helps with brain health, supporting memory and focus.”

 

Spinach + oranges or other citrus fruits

Forget the apple juice the next time you make a smoothie and reach for an orange, or if you’re feeling brave, a lovely, fresh lemon. This combination also works well together in a salad.

Why it works: “They are an awesome duo. A lot of people opt for the leafy vegetable because of its iron content, and while it’s true spinach has iron, it is a non-heme (an iron-source that is not animal based). The vitamin C in the citrus will help the body absorb the non-heme, plant-based iron more efficiently,” Janzen says.

 

 

Okra + garlic

A staple in many Southeast Asian households — and for good reason, it seems. The vegetable can either be steamed before being tossed in garlic oil or stir fried with the allium for a less labour-intensive dish.

Why it works: “Generally we add garlic to okra because we want to add flavour and aromatics, but it’s also a great healthy combo. Garlic is a prebiotic; it really helps the gut. It creates the food source for the probiotic, which we get from yogurt or kefir, so that the probiotic can do its job. Okra has vitamins C and K and a lot of antioxidants, which decrease inflammation in the body. These two ingredients work together to increase gut health and decrease inflammation, which means you have better immune function,” says Janzen.

 

Carrots + hummus

Whoever first thought of dipping their vegetable into the chickpea-based paste was on to something — it’s a winning combo.

Why it works: “Carrots contain beta-carotene, which is converted to vitamin A in the body. Fat is essential for absorbing vitamins like K, A D and E.

“Hummus, made with olive oil, has healthy fat. This is an amazing duo. The combo of antioxidants, heart-healthy content, antioxidants and fibre will balance blood-sugar content and keep you feeling fuller longer,” Janzen says.

 

Watermelon + feta cheese

Easy enough to throw together for a desk-lunch or as part of your dinner, the ingredients work hand-in-hand to hydrate the body and decrease free radicals.

Why it works: “Watermelon is hydrating and it contains lycopene, an antioxidant. Heating will help enhance the absorption of lycopene, so consider grilling your watermelon the next time you have a barbecue. The importance of lycopene is to help decrease free radicals in the body; it prevents the damaging of cells,” Janzen explains.

“Pairing watermelon with feta, which has fat content, will enhance the antioxidant absorption. You do want to use feta in moderation, as it is high in sodium.”

 

Turmeric + black pepper

Add more spice to your life with this dynamic duo. East Indian recipes often call for both these ingredients, the yellow of the former used in everything from curries to lattes. Fresh turmeric root can be found at Asian groceries stores, while ground turmeric powder is easily located in the spice aisle of most grocery stores.

Why it works: “It is really important to add the black pepper, as the piperin within the black pepper activates the anti-inflammatory compound curcumin in the turmeric. Including black pepper will increase the curcumin absorption in the body by 2,000 per cent,” Janzen says.

av.kitching@freepress.mb.ca