Nutrition Teamwork between Vitamins and Minerals
Vitamins and minerals are team-workers, so if you want nutritional value from each meal, consider which foods work best together. Iron and vitamin C are the most well-known nutritious "team" as they work together to increase the absorption of each other. So eating salad with your steak adds ironing and vitamin C too.
Calcium and vitamin D are another great team, although combining a meal you see a little more. Dairy products are the main source of nutrients for calcium while our body can produce vitamin D from sunlight. You can add vitamin D to foods such as avocado or egg, so if you do not want to chew during the sun, throw the toasted toast or mix an avocado with a cup of Greek yogurt to make avocado dip (add lemon juice and garlic for extra flavor).
The "team" of nutrition can also consist of two minerals. Potassium and magnesium work together to maintain cardiac function and the neurological system. Magnesium also helps to transport potassium around the body, so magnesium deficiency can lead to potassium deficiency. Both minerals are readily available in most meats, fruits and vegetables, so that the right levels are usually achieved through a balanced diet. Coconut water is a rich and refreshing source of both potassium and magnesium, when it is worried that it does not reach the right level through its daily diets.
Vitamin A is an independent, easily absorbed, high-grade vegetable such as spinach and sweet potato, as well as meat, eggs and dairy products. As vitamin A is stored in the liver, it relies on zinc transport to the body tissues, so lack of zinc increases the risk of vitamin A deficiency. The most common symptom of lack of vitamin A is night blindness when vision is not aligned with darkness. So, if you wake up at night, you feel like you are in the blink of an eye, then buy a glass of pumpkin soup before lunch and dinner to complete the input. (Mix a spoonful of tachini pastas on the soup or dripping on the pumpkin seeds to make enough zinc.)
You can have your favorite meals with the strongest teammates, but if that seems too complicated, consider some of the foods that are single-person working as a full "team". Blueberries are, for example, an excellent source of both iron and vitamin C. Vitamin A and zinc containing milk and salmon are both vitamin D and calcium. A "team" nourishing a wide variety of freshly made foods is available every day for any day.