Think eating two healthy foods together is always a win? Not really. Because sometimes, one quietly gets in the way of the other’s nutrients. Some pairings help nutrients shine, others hold them back. Here are eight food combinations to watch for and how to make things work in your favor.
8. Raw Egg Whites + Biotin-Rich Foods
Raw egg whites contain a protein called avidin, and when it locks onto biotin (vitamin B7), your body won’t be able to use the latter. Biotin is important for maintaining healthy skin, nails, and hair. This combination is only a concern if you eat raw whites or drink raw-egg smoothies. Meanwhile, cooking loosens avidin’s grip.
7. Soy Foods (Unfermented) + Iron/Zinc
Unfermented soy foods (soy milk and tofu) naturally contain phytates that slow down iron and zinc absorption, especially from other plant foods on the plate. The easy fix? Choose fermented soy like miso or tempeh instead. It naturally lowers phytates.
6. Eggs + Plant Iron (Same Meal)
Egg yolks contain a protein called phosvitin that loves to bind plant-based iron. Meaning, that veggie omelet you’re eyeing might give you a little less iron that expected. If you consume plant iron, add a side of tomatoes, fruit, or bell peppers to release more iron. Or better yet, enjoy eggs at a separate meal. You still need those nutrient powerhouses.
5. Whole Grains + Zinc-Rich Plant Meals
Whole grains, as well as beans and nuts, are great for fiber and minerals. However, their phytates can tie up zinc, especially if the meal is plant-based. This makes zinc harder for your body to absorb. Instead, go for sourdough bread or toss in some animal protein to help zinc get through.
4. Spinach + Cheese
Spinach and cheese in one meal? Sounds likes a salad heaven. But here’s the catch: spinach’s oxalates are calcium magnets. They grab onto the calcium in your cheddar or feta and keep it from being absorbed by the body. You can still enjoy this combo, though. But if you’re trying to up calcium intake, better to go for low-oxalate greens like broccoli or kale.
3. 100% Wheat Bran Cereal + Milk
Wheat bran is basically a mineral hoarder. It contains phytates that cling to calcium in milk before your body can absorb it. This means your bran cereal and milk combo might be giving less calcium than you think. If you love bran, mix it with oats or another low-phytate grain. Or, enjoy your milk at a different meal.
2. Dairy + Iron-Rich Meals
Calcium (from dairy) and iron don’t play nice when they show up at the same time. That’s because they compete for the same “doorways” into your body. A glass of milk or slice of cheese can also block iron absorption. However, this combo isn’t a huge deal if your iron levels are fine. But in case you run low, pair your beans or greens with something vitamin C-rich to help and try having your dairy snack later in the day.
1. Coffee or Tea + Iron-Fortified Breakfast
That delicious morning cup? It might be stealing some of cereal’s iron. Coffee and tea have plant compounds polyphenols, which cling to non-heme iron (from fortified cereal, spinach, or beans) and block it from being absorbed. But don’t worry; no need to ditch your mug. Sip it an hour after breakfast and you’ll be fine.