Nutrition Team - How vitamins and minerals work together

Nutrition team between vitamins and minerals

Vitamins and minerals are teamworkers, so if you want the highest nutritional value of each meal, consider which foods are best for you. Iron and vitamin C are the most famous nutritional "teams" because they work together to increase each other's absorption. Therefore, eating a salad with a steak ensures better absorption of iron and vitamin C.

Calcium and vitamin D are another great team, although combining them into a meal requires more foresight. Dairy products are the main source of calcium, and our body can produce vitamin D from the sun. We can also take vitamin D from foods such as avocado or eggs, so if you don't like to drink milkshakes while sunbathing, you can Put the beaten eggs into a milkshake, or mix the avocados into a glass of Greek yogurt to make avocado.蘸 [Add lemon juice and garlic to increase flavor].

The nutrition "team" can also be composed of two minerals. Potassium and magnesium work together to maintain heart function and the nervous system. Magnesium also contributes to the transport of potassium in the body, so magnesium deficiency can lead to potassium deficiency. These minerals are readily available in most meats, fruits and vegetables, so they can usually be balanced to a suitable level. Coconut water is a rich and fresh source of potassium and magnesium, if you are worried that you have not reached the right level through your daily diet.

Vitamin A is an independent participant that is easily absorbed from highly colored vegetables such as spinach and sweet potatoes, as well as meat, eggs and dairy products. Once vitamin A is stored in the liver, it relies on zinc to be transported to body tissues, so zinc deficiency increases the risk of vitamin A deficiency. The most common symptom of vitamin A deficiency is night blindness, when vision cannot adapt to the dark. So if you are awake at night and feel like you are blindfolded, consider a bowl of pumpkin soup for lunch and dinner to supplement your intake. [Then stir a spoonful of sesame in the soup or forage on the pumpkin to make sure you have enough zinc].

You can play your favorite food with their most powerful teammates, but when this seems too complicated, consider working with food as a complete "team". For example, blueberries are an important source of iron and vitamin C. Milk contains vitamin A and zinc, and salmon contains vitamin D and calcium. There is a wide variety of fresh foods and a nutritional "team" that is suitable for everyone at any time of the day.

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