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1. Vitamin C and Iron: Pregnant women, patients with iron deficiency anemia, and white-collar workers who often feel tired need to eat more iron-containing foods. People who drink more tea in peacetime can also cause iron deficiency in the body. When supplementing iron, it is best to eat foods rich in vitamin C at the same time. In general, the absorption rate of iron can be increased by 5-10 times.
Food Matching: Foods containing more iron include animal liver, soy flour, whole wheat foods, and sesame seeds. Vitamin C-rich foods include broccoli, green pepper, bitter gourd, fresh dates, lemon, citrus, strawberry, kiwi and so on. Can eat oranges, kiwifruit or fresh dates and other vitamin C-rich fruit before meals, or eat some spinach fried liver, green pepper and other meat.
2. Vitamin E and selenium: Vitamin E is a natural antioxidant that has a certain anti-aging effect; selenium has the function of protecting cell membrane, improving immunity and detoxification. Selenium can promote the absorption of vitamin E and enhance its anti-oxidation. When excessive selenium appears toxic symptoms, vitamin E can increase the excretion of selenium and reduce toxicity.
Food Matching: Selenium in wheat is almost always available. Shrimp, sunflower seeds, cashew nuts, and raisins are also rich in selenium. Foods rich in vitamin E include sesame, almonds, sweet potatoes, and spinach. The two together, such as whole wheat bread with sesame, is the best choice. In addition, it is also a good idea to mix nuts together.
3. Zinc promotes vitamin A absorption: Vitamin A helps prevent night blindness, enhances the body's immune system, and maintains bone health and reproductive health. Zinc plays an important role in the metabolism of vitamin A and helps it to absorb.
Food Matching: Foods rich in vitamin A include animal liver, butter, butter, carrots, green leafy vegetables, and tomatoes. Zinc-containing foods include yolks, kelp, sesame paste, lean meat, oysters, and other seafood. The mix of dishes can be tomato scrambled eggs, mutton stewed carrots and so on. However, the animal liver can eat 2-3 times a week.
In addition, vitamin D can promote calcium absorption, in the consumption of milk, beans, shrimp and other calcium-rich foods, can add more fish, egg yolk, fish liver oil and other foods rich in vitamin D.
Victoria C wants to make up with iron
Iron supplementation, calcium supplementation, zinc supplementation, and vitamin supplementation are seen by many as irrelevant matters. Various types of health products on the market are often promoted with one of the functions. In fact, vitamin supplements with minerals can play a better role in absorption. Listed below are the relationships between different types of vitamins and minerals, as well as the corresponding food combinations:
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