here’s how to combine them

Magnesium + vitamin B6

Many of you are familiar with the famous drug Magné B6, an association that obviously owes nothing to chance. In fact, vitamin B6 guarantees a better absorption of magnesium. In times of fatigue or intense stress, we should also think about combining them on our plate.

Winning combination: Whole grain (magnesium) + pepper, chili, paprika or even dried herbs (bay leaf, savory, sage).

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Magnesium + vitamin D

We always need vitamin D to properly absorb magnesium. And vice versa! Indeed, a study published in Journal of the American Osteopathic Association (2018) state that, on the one hand, vitamin D promotes the absorption of magnesium, and on the other hand, the liver and kidney enzymes used to activate it in the body require magnesium. In addition, nutritional supplements that people take, especially in winter, to avoid deficits, lose their effectiveness.

Winning combinations: Buckwheat (230 mg magnesium 100 g) + mackerel (vitamin D); or veal liver (vitamin D) + dark chocolate dessert (170 mg magnesium per 100 g).

Vitamin D + fat

Vitamin D is fat soluble. Therefore, in order to absorb them, a minimum amount of fat is necessary. As nature is well organized, vitamin D is mainly found in foods rich in lipids, such as egg yolks or fatty fish. However, we must not forget this feature if we use the supplement.

Winning combinations: Vitamin D ampoule + buttered toast; or even an ampoule of vitamin D + 2 teaspoons of linseed oil in 0% cottage cheese.

Vitamin A + fat

Lipids are needed to convert beta-carotene to vitamin A more efficiently.

Winning combinations: sardines + carrots; eggs + sweet potatoes; or just a drizzle of oil on vegetables.

Vitamin C + iron

Vitamin C improves iron absorption. It’s worth knowing, especially for those who eat little or no meat and are at risk of being deficient in this mineral.

Winning combinations: Egg + orange juice; lentils + broccoli or lemon; beef + fresh parsley.

Sodium + potassium

To limit the harmful effects of sodium, it’s important for you to combine high-salt foods with vegetables, as they are rich in potassium, a mineral that counteracts the damage caused by salt.

Winning combinations: Smoked fish + green salad; Roquefort cheese + chicory…

Protein + vegetables

“The body uses protein, resulting in acidic waste products that must be protected by essential minerals, recalls Charles Brumauld, a nutritionist-psychopath. Nothing to do with the sour taste: lemon is alkalizing, like most fruits, vegetables, oilseeds, garlic, onions, spices. » Thus, any consumption of meat or cheese (acidifiers) must be accompanied by at least an equivalent intake of plant products (alkalizing agents) to maintain acid-base balance. According to naturopaths, if this is not the case, the body will try to maintain a blood pH of around 7.4 by drawing alkaline elements (especially magnesium and calcium) from its mineral reserves, which tend to weaken bones.

Winning combinations: Sausage + carrot sticks and hummus as an aperitif; steak + green beans, parsley and garlic as a main dish; goat cheese + pear for dessert.

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