You know the expression "it takes two to tango"? Well when it comes to maximizing your nutrition, that's very true.

Some vitamins, minerals, and phytochemicals in foods can’t be optimally absorbed or utilized unless they are accompanied by a partner. For instance:

• When you combine leafy greens with healthy fats such as olive oil, avocado, or omega-3s, you increase your absorption of the carotenoids in the plants. Carotenoids are essential for healthy eyes, strong immunity, and beautiful skin.

• Citrus fruits deliver their nutritional powers when paired with spinach. Citrus contains vitamin C, which works with the non-heme iron in spinach to increase absorption of the iron and reduce inflammation. One study found that taking 100 mg of vitamin C with a meal increased iron absorption by 67%. Citrus fruits such as oranges or lemons also increase your body's ability to access the benefits of an inflammation-fighting flavonoid called EGCG that's in green tea.

• For stronger bones, you want to combine calcium-rich broccoli with fish such as salmon, which delivers a good dose of vitamin D.

You can also spice up your nutritional benefits by combining the anti-inflammatory powers of curcumin (found in turmeric) with black pepper. One study found that getting a dash of the phytochemical piperine found in black pepper along with a bit of curcumin increased the bioavailability of curcumin by 2,000%.