Learn about the groups of vitamins and minerals that benefit your body!

A healthy and varied diet is essential to maintain the proper functioning of the body. To this end, nutrition experts recommend focusing on the variety and quality of the products we eat on our plates every day.

Now, a great tip to improve your menu is to create food combinations using some of them Vitamins And minerals together to enhance their effect. Experts call this concept “nutrient synergy.”

In some cases, this nutritional duo is able to increase the body's ability to absorb all elements in a more satisfactory manner. These biochemical formulations have the potential to bring about improvements in the functioning of the nervous, cardiovascular, respiratory and immune systems.

“This has always been there, but we are discovering more about the importance of nutrient synergy – the idea that the whole is more powerful than the sum of its parts,” says Keith Ayoub, a nutritionist in New York City, US. Associate Professor Emeritus of Pediatrics at Albert Einstein College of Medicine. “With nutrient synergy, when you combine nutrients in the right amounts, they are more beneficial to the body than either one alone.”

Learn to combine vitamins and minerals

According to research published in 2023 in American Journal of Clinical NutritionWhen people consume healthy fats with items rich in beta-carotene, such as carrots or lycopene, which is abundant in tomatoes, the bioavailability of these phytochemicals increases, promoting better health.

Other similar studies have found that combining black pepper and turmeric can increase the absorption capacity of curcumin, the active compound in this root, by up to 2,000%. Moreover, when magnesium is taken with vitamin D, it helps activate it in the body, which is beneficial for bone maintenance.

“Certain nutrients are better together,” says Wendy Bazilian, a registered dietitian and public health counselor in San Diego, California. “It's as if one plus one equals three, because they make each other better.”

Finally, before mixing Vitamins Just based on the information obtained from the Internet, it is important to consult a nutritionist. After all, only such a qualified professional will be able to examine each case and prescribe the best vitamin F Metals For the patient. Let's take a look at some safe combinations:

1. Calcium and vitamins D and K.
2. Vitamins B6, B12, and B9;
3. Vitamins C and E.
4. Vitamin E and selenium.
5. Potassium, magnesium and calcium.