When it comes to nutrients, there is no point in forcing the dose for maximum tone. A good interaction of foods between them (some can combine, others are antagonistic) is enough to fill up with vitamins and minerals. For instance :
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 help to better assimilate the vitamin C.
Only one enemy of vitamin C is to be remembered, water absorbed in too large quantities (more than 3L/day)
The iron
It is mainly found in meat and offal, mussels, eggs…
Among its allies there are pulses and legumes (vegetable sources of iron), cooked vegetables (cabbage, potato, 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 associated with this nutrient are brown rice, lentils, pumpkin and sunflower seeds, leafy green 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 actors of calcium metabolism, salt which accentuates 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. Do not interfere with their action. Favor therefore foods that do not oppose during your meals.
