Synergistic Nutrients

July 05, 2023

There are many nutrients that work together synergistically, meaning that they enhance each other's absorption, effectiveness, and overall health benefits when consumed together. Here are some examples of nutrients that you should eat together:

Vitamin D and Calcium: Vitamin D helps the body absorb calcium and maintain strong bones and teeth. Foods rich in vitamin D include fatty fish (such as salmon and tuna), egg yolks, and fortified milk and cereals. Calcium-rich foods include dairy products (such as milk, cheese, and yogurt), leafy green vegetables (such as kale and spinach), and fortified foods (such as orange juice and breakfast cereals).
Iron and Vitamin C: Vitamin C helps the body absorb non-heme iron (the type of iron found in plant-based foods), which is important for maintaining healthy blood and preventing anemia. Foods rich in iron include red meat, poultry, fish, beans, lentils, tofu, and fortified breakfast cereals. Foods rich in vitamin C include citrus fruits (such as oranges and grapefruits), berries (such as strawberries and raspberries), kiwi, mango, and broccoli.
Zinc and Vitamin A: Zinc is important for immune function, wound healing, and cell growth and development, while vitamin A is essential for vision, skin health, and immune function. Foods rich in zinc include oysters, red meat, poultry, beans, nuts, and whole grains. Foods rich in vitamin A include carrots, sweet potatoes, leafy green vegetables, and liver.
Healthy Fats and Vitamins A, D, E, and K: Vitamins A, D, E, and K are fat-soluble vitamins, meaning that they require dietary fat for absorption and utilization by the body. Foods rich in healthy fats include fatty fish, nuts, seeds, avocado, olive oil, and coconut oil. Foods rich in these vitamins include dairy products, leafy green vegetables, and liver.

Overall, a balanced and varied diet that includes a variety of nutrient-rich foods can help ensure that you are getting all the essential nutrients you need, and eating these nutrients together can help maximize their health benefits.