Mixing Vitamins & Minerals: Help or Hinder?
Some vitamins and minerals enhance one another when paired together, while others inhibit or compete
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In our last blog post we looked at 'what are vitamins and minerals?' and shared some useful hints to help you increase yours (check it our HERE).
In this post we are going to take a look at how you can combine certain vitamins and minerals to positively enhance each nutrient's individual effects. For example, Vitamin C can help with the absorption of iron.
However, while some combinations have this positive synergistic effect (friends) other combinations can actually negatively interfere or compete with one another having an antagonistic effect (foe). For example, calcium can interfere with the absorption of zinc.
By the end of this post you will know how to combine certain vitamins and minerals to maximize their benefits. Plus, we will look at some other things that can cause imbalances in your vitamin and mineral levels, from lifestyle to genetics.
Vitamin & Mineral Friends
Vitamin D, Vitamin K & Calcium
A good example of three vitamin and mineral friends are Vitamin D, Vitamin K and calcium. Vitamin D helps your body absorb calcium, which is essential for healthy bones and teeth. If you don't have enough Vitamin D (from sunlight or food), however much calcium you consume, your body won’t be able to use it effectively. Vitamin D and calcium are then joined by another friend, Vitamin K, which ensures calcium goes to your bones rather than your arteries.
HELPFUL VITAMIN & MINERAL TIP
Putting this into practice in the kitchen is easy - simply steam or grill a portion of oily fish like salmon, sardines or mackerel (all rich in Vitamin D) and enjoy it with a generous portion of kale, spinach and/or rocket (rich in calcium and vitamin K). You could even add a sprinkle of toasted sesame and pumpkin seeds for extra nutrients and crunch. Check out our last blog post HERE for more foods rich in these important vitamins and minerals.
Vitamin C & Iron
Vitamin C helps to boost the absorption of iron from plant foods. Therefore, eating foods rich in Vitamin C like lemons & bell peppers, alongside iron-rich foods, such as broccoli or lentils, can help boost your iron levels.
HELPFUL VITAMIN AND MINERAL TIP
A good way to make the most of the iron in your green leafy salad is to add a drizzle of a simple homemade dressing containing freshly squeezed lemon juice and extra virgin olive oil. The olive oil will have the added benefit of helping you absorb any fat soluble vitamins (A, D, E and K) in your meal. Try out our simple dressing recipe over at THP Recommends.
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