As 79% of Filipinos aim to improve their health and well-being this year, nutrition science is shifting the focus from “what” we eat to “how” we pair it. In conjunction with World Health Day, Susan Bowerman, Senior Director of Worldwide Nutrition Education and Training at Herbalife, is highlighting the power of nutrient synergy—the way certain food combinations can significantly enhance how the body absorbs and utilizes essential vitamins and minerals.

“Nutrition is not just about hitting single nutrient targets,” says Bowerman. “Certain food combinations can influence how well specific nutrients are absorbed. You can influence nutrient uptake by choosing thoughtful food combinations at meals.”

To help Filipinos bridge the nutritional gaps identified in recent national surveys, Herbalife shares five evidence-based food pairings to incorporate into daily routines.

1. Colorful Vegetables + Healthy Fats

Deeply colored vegetables like spinach, carrots, and tomatoes are rich in carotenoids. These plant compounds act as powerful antioxidants but are fat-soluble, meaning the body requires fat to absorb them effectively.

  • The Pairing: Drizzle olive oil over your salad, add avocado to your spinach smoothie, or toss a handful of nuts into your cooked vegetables.

2. Vitamin C + Iron

According to the 2023 National Nutrition Survey, approximately 17.2% of Filipino seniors suffer from iron deficiency. While “heme” iron from meat is easily absorbed, “non-heme” iron from plant sources (beans, lentils, spinach) is not. Vitamin C acts as a catalyst to boost this absorption.

  • The Pairing: Add citrus segments to a spinach salad, strawberries to fortified cereal, or blend pineapple and mango into an iron-fortified protein shake.

3. Green Tea + Vitamin C

Green tea is packed with catechins, beneficial antioxidants that support overall health. Research shows that adding Vitamin C helps the body retain and absorb these compounds.

  • The Pairing: Squeeze fresh lemon into your green tea or enjoy your cup alongside a snack of Greek yogurt and kiwi for a boost of protein and fiber.

4. Vitamin D + Calcium

Vitamin D is essential for calcium absorption, which is critical for bone health and muscle function—a concern following a 2020 study revealing Vitamin D deficiencies among Filipino adults aged 20–39.

  • The Pairing: Serve grilled fatty fish (like salmon or mackerel) with a mixed green salad, or fold calcium-rich spinach into Vitamin D-containing scrambled eggs.

5. Protein + Fiber

Both protein and fiber are vital for satiety (feeling full) and digestive health, yet many adults fall short on daily intake. Combining them creates a more satisfying meal that provides sustained energy.

  • The Pairing: Add mixed berries or fiber supplements to a protein shake, or pair a colorful bean salad with tofu, chicken, or fish.

The Bigger Picture: Consistency Over Perfection

Good nutrition is about the synergy between whole foods and practical tools. While a diverse diet forms the foundation, Bowerman notes that fortified products, protein shakes, and fiber supplements are excellent for bridging gaps in busy schedules.

“Nutrition is personal. The goal is not perfection—it is consistency,” Bowerman concludes. By focusing on these smart pairings, Filipinos can move closer to their 2026 health goals through a sustainable, science-backed approach to eating.

Media Inquiries: For more information on nutrition education and balanced meal planning, visit the official Herbalife Philippines website or follow their social media channels.