Iron + vitamin C
The absorption of iron is better when it is accompanied by vitamin C. It is therefore necessary to ensure the presence of this vitamin (parsley, green cabbage, broccoli, pepper, spinach, etc.) at the same meal when monitoring its iron intake, especially in the case of a vegetarian diet. Note: tea decreases the absorption of iron, so avoid drinking it during meals.
Vitamin E + selenium
Like vitamin E, selenium, this anti-aging trace element, helps defend against free radicals. It also facilitates the retention of vitamin E in the plasma – the liquid part of the blood – and this reduces the body’s need for selenium by preventing its loss.
B vitamins + magnesium
All B vitamins are most effective when combined with magnesium. “Without it, vitamin B6 is not active, explains Dr. Rose Razafimbelo, nutritherapist. A complex combining the two (without iron or copper, pro-oxidants) will correct deficiencies in a month. Important, because it is used to make many neurotransmitters such as GABA, anti-anxiety, or taurine, sedative.” And this circuit is the same for vitamin B2, necessary for the activation of vitamin B3. This means that a lack of vitamin B2 can lead to a vitamin B3 deficiency.
Vitamin D + Calcium
Calcium cannot bind to the bones if vitamin D is not present to allow it to be absorbed by the intestine and then by the kidneys. Note: Vitamin D is found almost exclusively in animal products. Among plants, only mushrooms provide it (but very little). Another source of vitamin D: exposure of the skin to the sun.
Vitamin C + Omega-3
Omega-3s, allies of the cardiovascular system and neurons, need to be “protected” against oxidation by vitamin C. They are present in fatty fish (sardines, salmon, etc.), certain oilseeds and their oils (nuts, rapeseed, etc.). “You can also choose poultry from the Bleu-Blanc-Cœur sector, fed with flaxseed”, advises Dr Catherine Serfaty-Lacrosnière, nutritionist. For vitamin C, we think of parsley, which contains more than orange.
Magnesium + calcium
Essential for healthy bones and teeth, as well as proper muscle function and metabolism. Magnesium acts as a calcium regulator. For example, the contraction of a muscle is triggered by an entry of calcium into the cell, yet it is the magnesium which controls the quantity of calcium penetrating there. So, if you feel tense, it’s most often because you’re lacking in magnesium. It is generally recommended to combine calcium and magnesium in a ratio of 2 to 1.
The two minerals that don’t get along
Zinc and copper do not mix well, warns Dr. Jacques Fricker, nutritionist. “We need about 10 mg per day of zinc, an amount provided by a normally diversified diet (fish, pulses, etc.). When taking a food supplement, beyond an intake of 20-25 mg of zinc per day, there is a deficiency of another trace element, copper, essential in the fight against infections. Because zinc prevents the digestive assimilation of copper.”
Our Experts:
- Dr Dominique Lanzmann-Petithorygerontologist, nutritionist and sports physician
- Dr Rose Razafimbelonutritherapist
- Dr Catherine Serfaty-Lacosnierenutritionist
- Dr Jacques Fricker, nutritionist
Read also :
- Foods richest in vitamin B12
- 9 signs of vitamin C deficiency
- 8 things to know about vitamins
