How Vitamins and Minerals Work Together


Vitamins and minerals are team players, so in case you would like the maximum nutritional value from every meal, think about which foods work best together. Iron and Vitamin C are the best known nutritional”team” as they work together to grow each other’s absorption. Thus eating salad with your steak ensures increased absorption of both iron and vitamin C.

Calcium and Vitamin D are another fantastic team, although combining them into a single meal requires a bit more forethought. Dairy products are the chief nutritional supply of calcium, whereas our bodies can produce Vitamin D from the sun. We can even absorb Vitamin D from food like eggs or avocado, so in case you don’t fancy drinking a milkshake while basking in sunlight, throw a beaten egg to the milkshake or blend a avocado into a cup of Greek yogurt to generate avocado dip (add lemon juice and garlic for extra flavor).

Nutrition “teams” can also consist of two minerals. Magnesium and magnesium work together to keep heart function and the neurological system. Magnesium helps in the transport of potassium round the body, so a magnesium deficiency may result in a deficiency in potassium. Both minerals are readily available in many types of meat, produce, so the perfect levels can typically be achieved through a balanced diet. Coconut water is a wealthy and refreshing supply of both magnesium and potassium if you’re concerned that you’re not achieving the perfect levels through your daily diet.

Vitamin A is an independent player, readily absorbed from highly colored vegetables like spinach and sweet potato, in addition to from legumes, eggs, and dairy products. Once Vitamin A is stored in the liver, it depends on zinc for transport into body tissues, thus a deficiency of zinc increases the chance of vitamin A deficiency. The most common symptom of Vitamin A deficiency is night blindness when eyesight fails to adapt to darkness. So in the event that you lie awake at night feeling as though you’ve been blindfolded, think about a bowl of pumpkin soup before lunch and supper to supplement your intake. (Stir a spoonful of tahini paste in the soup or nibble on the pumpkin seeds afterward to make sure you also have sufficient zinc).

You can have fun matching your favourite foods with their most powerful team-mates, but if this sounds too complicated, consider a few of the foods that work single-handedly as a whole”team”. Blueberries, as an instance, are an excellent source of both iron and vitamin C. Milk includes Vitamin A and zinc, and salmon supplies both vitamin D and calcium. With a wide selection of fresh foods available, there’s a nutritious”team” to match everyone at any time of the day.