Modern medicine has discovered, some vitamins and minerals are eaten more than meals, give more benefits to human health. If these specific nutrients are used simultaneously, the nervous system improves cardiovascular health and immune response. These are just a few benefits. They have many powerful effects on your health. In the medical term, this process is called “nutrient synergy”.
In a study, published in the American Journal of Clinical Nutrition in 2023, it was discovered that when people eat healthy grease (such as olive oil) with beta -rich foods such as carrots, sugar, or tomatoes, it increases the fatty fats. Other studies found that the active component of turmeric and turmeric powder increases the absorption of curcumin by 2000 %. Research also found that when used magnesium with vitamin D, this powerful mineral component helps to activate vitamin D in the body to have a positive effect on bone growth and maintenance.
There are six nutrients that have compatible effects.
Vitamin C and steel
Compatible Effects: Iron or steel in the human body, poultry and seafood easily absorbs, but it is difficult to remove steel in the plant’s diet. Vitamin C helps to free the steel from the diet of plant and enable it to absorb more. This process is important because the human body needs enough steel for proper development and development. This powerful mineral is essential to hemoglobin, which is a protein in red blood cells that transmit oxygen to every cell of your body and the brain.
Lack of steel causes anemia in the body, which can lead to fatigue, cheapness, and difficulty in memory. Iron deficiency also reduces the ability of the immune system to fight diseases. In recent years, the reputation of this nutritional couple has spread so much that a recent study published in the Nutrients Journal in 2022 concluded, that women suffering from steel deficiency should increase the use of iron and vitamin C.
How to mix them: Eat a cup of steel -rich grain in breakfast in which strawberries or kiwi cut. Make salads in lunch that contain beans, red pepper, spinach and tomatoes. Or shrimp, stare the flowers of Brookly, mushrooms and sesame seeds and present it as dinner. ¼ Cup broccoli receives 25 mg of vitamin C. This quantity doubles the absorption of steel.
Calcium, Vitamin D and of
Compatible Effects: You will be aware, calcium and vitamin D bones are essential to strengthening and maintaining. But you probably don’t know how they rhythm or help in this vitamin mission.
In fact, vitamin D helps to absorb calcium into the body. While vitamins help collect calcium in bones. Mail of these three nutrients can help prevent bone diseases. Also helps reduce the risk of bone fractures. Since vitamin helps calcium in its right place, in the bones, it prevents the mineral from accumulating in the arteries where calcium can lead to blood clots.
How to mix them: Eggs, spinach, mushrooms, milk and cheese. Or prepare simple yogurt, oats milk, blue berries and a spoonful of sesame seeds. Prepare a salad that has nail leaves, roasted soybeans and fish boiled collisions, and sprinkle soybean oil on it.
Vitamin C and E
Compatible Effects: Both of these vitamins have powerful antioxidant properties, meaning they protect us from damage to cells from pollution, ultra -violet rays and other volatile molecules (free radicals). But both work in different ways. Vitamin E disables free radicals, while vitamin C eliminates them before damaging the cells. ” In addition, a study published in the Nutrients Journal in 2020 found that increasing the amount of vitamin C and E reduced the pain in patients with fibromyalgia disease.
How to mix them: Eat a cup of strawberries and kiwi pieces, on which sunflower seeds and chopped almonds sprinkle. Make a salad that contains raw spinach leaves, tomato pieces, red pepper and venue dressing. Fry the flowers of Brookly and cabbage with peanuts and sunflower oil.
Vitamin B6, B12, and Folic Acid (B9)
Compatible Effects: These three B vitamin play an important role in reducing high levels of homocysteine. Homestin is an amino acid. All three vitamins break it and make it new acids, but when the amount of homostein increases in the human body, the human being becomes infectious and stroke.
In 2023, researchers track the use of folic acid, vitamin B6 and vitamin B12 and the presence of metabolic syndrome (including high blood pressure, high blood sugar, high levels of cholesterol and high fat of the stomach). People who used more than these three B vitamins were less at risk of producing metabolic syndrome. These three vitamins also help protect mental health and maintain proper nervous system performance. If you get these three in the right amount, they slow down the mental decline.
How to mix them: Eat a cup of steel -rich grain that contains bananas and low fat milk. Prepare a salad with spinach, avocado, gram, cooked porridge and nutritional yeast. Or eat boiled fish collisions. Sparks can also eat.
Potassium, magnesium and calcium
Compatible Effects: These three minerals reduce blood pressure, spread blood vessels and improve electrolyte balance, which is very important for keeping the human nervous system correct. One study, which included 16,684 adults and published in the Nutrition Research and Practice Journal in 2022, found that people who use potassium, magnesium and calcium more, reduced the risk of high blood pressure. This process reduces the risk of heart diseases, stroke and some eye diseases.
These three minerals also regularly regulate the heartbeat and the amount of liquid in the body. In an additional benefit, which was published in the PLOS One Journal in 2023, it was found that the proper amount of calcium, potassium and magnesium could protect adults from glucuma disease, especially in people aged 40.
How to mix them: Create a cup of heart that use milk instead of water. And add pumpkin seeds, chia seeds and bananas to it. Add sliced spinach in the lentils and grind some cheese on it. Eat a cooked potato with plain yogurt or cottage cheese and cooked broccoli flowers.
Vitamin E and Selenium
Compatible Effects: This is a newly discovered couple. Research has shown that these nutrients work together to act as powerful antioxidants to protect the cells from damage.
They help immune cells in the human body, increase their functionality and strengthen each other, but the procedure of this process is not yet clear. American nutritionist Luna Sandon says. However, this is clear, vitamin E helps to regenerate after using selenium as an antioxidant. In addition, a study was found in 2021, when vitamin E and selenium were eaten together, they help to control the symptoms of allergies and reduce asthma inflammation.
How to mix them: Eat almonds, dried fruits, and Brazilian nuts. Stay back or roast the fish and serve it with a paved broccoli and brown rice. Make an asylum that contains spinach, simple yogurt, kiwi pieces, green grapes and a drop of sunflower oil.
Real food, not supplements
Keep in mind that all these couples are related to the presence of nutrients that are found in food, not in supplements. And it is better to get these nutrients through food.