Smart Food Pairings: How to Combine Foods for Better Nutrient Absorption 🥗

Asele Team
Oct 5
3 min read

We often hear “eat your veggies” or “take your vitamins,” but what if how you combine your food matters just as much as what you eat?

The truth is, your body doesn’t just need nutrients; it needs help absorbing them. That’s where smart food combinations come in.

Across Nigeria and Africa, we’ve always had nutrient-smart meals — from rice and beans to yam and garden egg sauce, and fish pepper soup with plantain. These dishes don’t just taste good, they’re powerful, balanced fuel.

Let’s explore how combining certain foods can boost energy, improve mood, and support your body through every phase of your menstrual cycle.

1. Iron + Vitamin C = More Energy, Less Fatigue

If you feel sluggish or drained around your period, low iron may be the reason. Iron helps your body build red blood cells, while vitamin C helps you absorb that iron more effectively.

Studies show vitamin C keeps iron soluble and easily absorbed by converting it into a usable form (Hallberg et al., 1989).

A 2024 meta-analysis confirmed that pairing vitamin C with iron can slightly boost iron stores and hemoglobin levels (ScienceDirect, 2024).

Try this:

Ugwu (pumpkin leaves) + a squeeze of orange or lemon
Beans + tomato stew
Moi moi + fresh fruit juice

💡 Asele Tip: Track your energy levels during your menstrual phase in the Asele app to spot patterns and plan your meals for better recovery.

2. Fat + Fat-Soluble Vitamins = Glowing Skin & Balanced Hormones

Vitamins A, D, E, and K need dietary fat to be absorbed properly. Without it, your body can’t use these nutrients effectively (NIH, 2022).

These vitamins dissolve in fat and are absorbed along with it — a process that supports glowing skin, hormone balance, and better mood regulation (NCBI Bookshelf, 2023).

Try this:

Add avocado or groundnut to your salads
Use palm oil in soups like edikaikong or efo riro
Enjoy boiled yam with egg sauce

💡 Asele Tip: During your luteal phase (the week before your period), your body naturally craves richer foods. Choose healthy fats to stabilize mood and energy.

3. Plant Protein + Grains = Complete Amino Power

Most plant proteins don’t have all the essential amino acids your body needs. However, when you combine them, such as beans and rice, you create a complete protein that supports muscle repair, focus, and hormone balance (Vegan Nutrition, 2023).

Try this:

Rice + beans (a Nigerian classic with science to back it!)
Moi moi + pap
Peanut stew + millet or brown rice

4. Calcium + Vitamin D = Strong Bones & Better PMS Support

Calcium helps maintain strong bones and muscle function, while vitamin D ensures calcium is properly absorbed (MDPI, 2024).

This duo is especially important for women managing PMS symptoms or transitioning through menopause.

Try this:

Sardines + sunlight exposure (yes, 10 minutes outside counts!)
Fortified milk + eggs
Oha soup (with periwinkle or crayfish) + a walk outdoors

💡 Asele Tip: Set gentle reminders in the app to step outside daily or stretch during your breaks. Sunlight boosts mood and helps your body make vitamin D naturally.

5. Zinc + Protein = Immunity & Hormone Support

Zinc is vital for immune strength, skin health, and hormonal balance. Pairing it with protein-rich foods improves how your body absorbs it (NIH, 2023).

Try this: