In terms of nutrients, there is no point in forcing the dose for maximum tone. A good interaction of food between them (some can combine, others are antagonists) is enough to fill up with vitamins and minerals. For example :
Vitamin C
It is mainly found in kiwi, citrus fruits, cabbage, acerola cherry, melon, pineapple, pepper …
Its allies are black grapes, leeks, broccoli, tea, parsley, thyme, oregano, celery …, all rich in bioflavonoids (antioxidants) which allow better assimilate the vitamin C.
One enemy of vitamin C is to remember, water absorbed in too large a quantity (more than 3L / day)
The iron
It is mainly found in meats and offal, mussels, eggs …
Among its allies there are pulses and legumes (vegetable sources of iron), cooked vegetables (cabbage, potatoes, cauliflower) and raw for vitamin C which facilitates the absorption of iron.
Five enemies are to be counted, tea (more than 1 l / day), red wine, olive oil, chocolate, coffee, which slow down its absorption.
Calcium
It is most present in dairy products, lettuce, Chinese cabbage, broccoli, almonds …
Foods allied with this nutrient are brown rice, lentils, pumpkin and sunflower seeds, green leafy vegetables (salad, cabbage) for their magnesium which allows the good assimilation of calcium by the body.
Those preventing its proper functioning are coffee which interferes with the players in calcium metabolism, salt which increases its elimination in the urine, zinc (as a food supplement at more than 10 mg / day) which reduces its absorption.
To benefit from all the benefits of nutrients, you have to be careful about what you eat on the side. We must not hinder their action. Therefore, favor foods that do not conflict during your meals.
