You have been taking the vitamins, the calcium or even the iron pills, like almost regularly. You have the alarm set in your smart phone to consume them. And, still no sign of benefits on your body! You are perplexed and definitely much annoyed. So, what can you pursue? Will pills with increasing strength help? Definitely not!
It is because the acumen behind making them work is that they are absorbed better when paired together. This has been well explained by Keri Glassman, Dietician, Founder of Nutritious Life and The Nutrition School.
Just so, that you better understand the concept, if you are consuming calcium but have a deficiency of Vitamin D, the calcium capsules or tabs are actually going useless. It is because the body needs Vitamin D in order to absorb Calcium. And, again in accordance with Glassman, rather than the pill it is better advisable to take the required nutrient by diet.
In order to guide you in the apt process of pairing the supplements, the best approach as notified by Glassman is provided here:
Iron and vitamin C
If you intend to absorb iron better with your diet, you need to pair it with Vitamin C. This is even more pertinent if your iron source is spinach and not meat.
The diet which has the ability to inculcate iron include, beef, lamb, green leafy vegetables, tofu, sunflower seeds, whole grains and dark chocolate. The diet which has the ability to provide with Vitamin C involves citrus fruits, cantaloupe, bell peppers, dark leafy greens, berries, pineapple, and tomato.
Calcium and Vitamin D
In accordance with the facts, 50% of the adult population is deficient in Vitamin D. In order to aid your body in absorbing Calcium; you do need sufficient Vitamin D. Since, it is really tedious to take Vitamin D just in your diet, it is best to take a daily supplement.
It is also advisable to expose yourself to sunlight during winters. If you are taking calcium pills, remember that only 500 mg absorbs at a time, hence take accordingly. Calcium is present in milk, cheese, leafy greens, broccoli, almonds, and yogurt. Vitamin D is present in salmon, tuna, egg yolks and cheese.
Vitamin B12 and Folate
In accordance with Glassman Vitamin B12 and Folate, ensure together to pursue one basic function of the body, cell division and replication. Folate needs B12 to be absorbed. B12 is present in fish, dairy, red meat, nutritional yeast, cereal fortified with vitamin B12. The dietary source of Folate includes broccoli, leafy green vegetables, cantaloupe and legumes.
Folic acid and Vitamin C
Folic acid aids in the regeneration of new cells and at the same time prevent mutation of DNA. Its impact is also witnessed in hair growth.
Vitamin C is required for its absorption. Folic acid is present in citrus fruits, legumes, leafy greens, rice, pasta, bread. And, Vitamin C can be made a part of diet by consuming cantaloupe, citrus fruits, dark leafy greens, tomatoes, berries, bell peppers.