Dynamic Dietary Duos

The Teamwork
Everyone knows that iron is an essential nutrient. But were you aware that there are two kinds? One (heme) is found in meats and seafood; the other (nonheme) is in chickpeas, dark leafy greens, and other plants. The trouble is, nonheme isn't as easily absorbed by the body—which is where vitamin C comes in. Foods high in C (like citrus, bell peppers, and strawberries) raise the acidity of the intestines, allowing nonheme to be more readily absorbed.

The Options
Drizzle lemon vinaigrette on a spinach and strawberry salad. Or add chopped red bell peppers to chickpeas for a side dish. At meals where you're mixing iron and C, try to avoid tea, whole grains, and dairy products—all of which inhibit nonheme-iron absorption.

The Teamwork
Lycopene is the pigment that gives red-tinted fruits and vegetables—from guava to watermelon—their bright color. It's also a powerful antioxidant, believed to help prevent heart disease and certain cancers. Because lycopene is fat soluble, the digestive tract is able to absorb it best when it's accompanied by fats. Researchers at Ohio State University found that when subjects ate tomatoes and avocados together, they absorbed 4.4 times more lycopene.

The Options
I recommend pairing red produce with items containing healthy, unsaturated fats. Salsa and guacamole make a terrific pair. I also love bruschetta topped with chopped tomatoes, garlic, and olive oil.

The Teamwork
These nutrients are both anticancer crusaders. Sulforaphane is a plant compound in cruciferous vegetables; when it enters the bloodstream, it can inhibit the growth of tumor cells. Selenium is a mineral found in fish, meat, eggs, nuts, and mushrooms; it binds with proteins in our bodies to make antioxidant enzymes, which protect us from free radicals. Research has shown that together, they are up to four times more effective than on their own.

The Options
Next time you go out for Chinese food, order the classic beef and broccoli dish. Or make roasted Brussels sprouts with crushed Brazil nuts, which are an extremely rich source of selenium.

The Teamwork
Folate (found naturally in vegetables and beans) and B12 (in animal products) help produce new cells. They also join forces to break down homocysteine, an amino acid that, at high levels, is linked to Alzheimer's disease. But too much folate and too little B12 may have a negative effect on your mental agility (in one study, people with this imbalance scored lower on cognitive function tests). So in this case, teamwork isn't a plus—it's simple prudence.

The Options
For breakfast, fill an omelet with spinach. For dinner, cook a salmon fillet with a side of asparagus, and try to limit the amount of alcohol you drink. (It can impede your body's ability to use the vitamins.)