Some vitamins and minerals simply work better when eaten together | National Geographic
- healthy fat (such as olive oil) along with foods that are rich in beta carotene—carrots or sweet potato—or lycopene which is found in tomatoes
- Vitamin C and iron
For breakfast, have a bowl of iron-fortified cereal with sliced strawberries or kiwi fruit. For lunch, make a spinach salad with black beans, red pepper strips, and tomato slices. Or, stir-fry shrimp, broccoli florets, mushrooms, and sesame seeds, and call it dinner.
- Calcium, and vitamins D and K
“Vitamin D helps you absorb calcium from your diet and vitamin K helps lay calcium down in the bone,”
- Vitamins B6, B12, and folate (B9)
The synergistic effect: This trio of B vitamins plays a vital role in reducing high levels of homocysteine, which are associated with a greater risk of cardiovascular disease.
- Potassium, magnesium, and calcium
The synergistic effect: Together these three minerals lower blood pressure, dilate blood vessels, and “help with electrolyte balance, which is hugely important for proper nerve function,” Ayoob says.
- Vitamin E and selenium
How to bring them together: Make your own trail mix with almonds, dried fruits, and Brazil nuts. Bake or roast halibut and serve it with cooked broccoli and brown rice. Make a smoothie with spinach, plain yogurt, kiwi slices, green grapes, and a drop of sunflower oil.
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last updated 11 Aug 2010
