Research
Micronutrients & recovery
Consuming specific food synergies, such as Vitamin C with iron or fat with carotenoids, significantly enhances the bioavailability of micronutrients compared to consuming them in isolation.
Boost your iron absorption by eating Vitamin C-rich foods (like guava, papaya, or citrus) with your iron-rich meals. Also, include a small amount of fat (like 2.4g) with your vegetable dishes to help your body absorb Vitamin A precursors.
GoodSupportsHIGH confidence
Stable isotope studies have reported iron molar ratios of 2:1 or 4:1 increased iron absorption by 270 or 343%, respectively... The amount of fat required is yet another example which has been explored with respect to fat... possessing the promoter effect.
Why this rating
Supported by stable isotope studies and controlled trials, though specific ratios and contexts vary.
Source
Food-Based Interventions to Modify Diet Quality and Diversity to Address Multiple Micronutrient Deficiency
Madhavan K. Nair et al. · Frontiers in Public Health · 2016
narrative_reviewCited 179×
Read the paper This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →