Did you know that some vitamins depend on one another for maximum absorption by the body? These vitamins work together in such a way that they provide a greater benefit to the body when consumed together than separately. When consuming foods, being mindful of these certain vitamin combinations is useful to give your body a chance at absorbing nutrients more efficiently.
Powerful Vitamin Combinations for Optimum Nutrient Absorption
Calcium & Vitamin D
Calcium absorption is enhanced by vitamin D, which helps prevent osteoporosis and maintain strong bones. Many studies have found that combinations that include calcium and vitamin D can be effective in reducing the incidence of non-vertebral and hip fractures. Osteoporotic fractures have also been found to be reduced in individuals who took both calcium and vitamin D supplementation.
Foods high in calcium: chia seeds, sesame seeds, kohlrabi, almonds, collard greens, spinach, turnip greens, brazil nuts, kale, broccoli, bok choy, okra, pumpkin seeds, butternut squash, green beans, mulberries, celery, cabbage, artichoke, gooseberries, onions, brussels sprouts, asparagus, avocado, coconut meat
Foods high in vitamin D: mushrooms
*note: getting plenty of sun every day will ensure you get more than enough vitamin D!
Iron & Vitamin C
Iron is needed for transporting oxygen and carbon dioxide in the body, and is most readily absorbed by the body when combined with vitamin C (especially when the iron is from non-animal sources). Not to mention, vitamin C helps keep your gums, heart and skin healthy and powers up your immune system!
Foods high in iron: pumpkin seeds, spinach, pine nuts, hemp seeds, swiss chard, figs, sunflower seeds, parsley, tomatoes, coconut, potatoes, beets & beet greens, sweet peas, chia seeds, almonds, sprouts, apricots, bok choy, collard greens, kale, grapes, broccoli, avocado, brussels sprouts, bananas
Foods high in vitamin C (almost all fruit and vegetables contain vitamin C. Here is a list of those that are highest in vitamin C): Assorted bell peppers, hot chili peppers, guava, fresh herbs like thyme and parsley, dark leafy greens like kale, mustard greens and garden cress, broccoli, cauliflower, brussels sprouts, kiwi, papaya, lemon, lime, grapefruit, oranges, berries (you name it!), melons (aka. watermelon, honeydew, cantaloupe), fresh garden peas, pineapple, sweet potato, spinach, tomatoes, turnip, winter squash
Folic Acid & Vitamin C
Folic acid helps red blood cells to create DNA, and helps prevent birth defects like spina bifida. Vitamin C aids in the body’s ability to absorb folic acid. Making a smoothie with freshly pressed orange juice and raspberries is just one of the many ways you can get this combination working effectively in your body!
Foods high in folic acid: dark leafy greens (spinach, collard greens, turnip greens, mustard greens, romaine lettuce), asparagus, broccoli, citrus fruits (oranges, grapefruit, lemons, limes), berries (strawberries, raspberries, blueberries), papaya, beans (lentils, pinto beans, garbanzo beans, black beans, navy beans, kidney beans, lima beans), green peas, green beans, avocado, okra, brussels sprouts, seeds (hemp, sunflower, chia, flax), nuts (peanuts and almonds), cauliflower, beets, corn, celery, carrots, squash (summer & winter varieties)
Foods high in vitamin C (almost all fruit and vegetables contain vitamin C. Here is a list of those that are highest in vitamin C): Assorted bell peppers, hot chili peppers, guava, fresh herbs like thyme and parsley, dark leafy greens like kale, mustard greens and garden cress, broccoli, cauliflower, brussels sprouts, kiwi, papaya, lemon, lime, grapefruit, oranges, berries (you name it!), melons (aka. watermelon, honeydew, cantaloupe), fresh garden peas, pineapple, sweet potato, spinach, tomatoes, turnip, winter squash
Vitamin A & Zinc
Vitamin A is more efficiently absorbed and utilized by the body when combined with zinc. Zinc helps to enhance our immune system which in turn protects us from disease and illness as well as quickens wound healing. Vitamin A is an important antioxidant which supports the health of our eyes, skin, nails, and hair, and has even been found to fight cancer by inhibiting the production of DNA in cancerous cells.
Foods high in zinc: dark leafy greens (spinach, collard greens, turnip greens, mustard greens, romaine lettuce), pumpkin & squash seeds, nuts (cashews), mushrooms, cabbage, palm hearts, lemon grass, tomatoes, wasabi root, green peas, endive, apricots, peaches, plums, avocado, grapes, bananas, figs, blackberries, raspberries, medjool dates
Foods high in vitamin A: pumpkin seeds, spices like red pepper, paprika, cayenne and chili powder, sweet potatoes, carrots, dark leafy greens (spinach, collard greens, turnip greens, mustard greens, romaine lettuce), butternut squash, basil, parsley, oregano, apricots, cantaloupe, cabbage, grapefruit, mango, tomato, watermelon
Sources
http://www.ncbi.nlm.nih.gov/pubmed/21405146
http://www.nlm.nih.gov/medlineplus/druginfo/natural/912.html
http://www.nutraingredients.com/Research/Vitamin-C-may-boost-folate-supplement-response
http://www.ncbi.nlm.nih.gov/pubmed/9701158
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