Luckily, there are certain nutrients that, when paired together, can increase your ability to absorb them. Here are a few that Perez recommends having at the same time. Iron deficiency is a huge concern for people on a plant-based diet, says Perez.

Plant-based sources of iron are more absorbable when you pair them with something that's high in vitamin C, she says. For example, consider eating a burrito with beans, which are high in iron, and diced bell peppers, which have a healthy serving of vitamin C.

Found in grains, seeds and legumes like chickpeas, zinc can be better absorbed when paired with sulfur. You may already be cooking your chickpeas with sources of sulfur like onions and garlic, and that's making your zinc absorption even better.

Absorbing antioxidants on a vegan diet can be a bit tricky. So, to ensure you're absorbing them properly, you should cook tomatoes, that are rich in the antioxidant lycopene, with fats like olive oil, says Perez. Bone health is vital for everyone, even those who aren't vegan, and calcium is helpful for strengthening your bones.

So, eating the nutrients at the same time allows carbs to break down more slowly, "helping stabilize blood sugar levels because the carbs [release] less sugar into the bloodstream at once," says Ivanir.

This is crucial not only for sustaining satiety and energy on a daily basis but for recovering after exercise, too. Chowing down on some carbs post-workout helps with muscle recovery by kickstarting the process of replenishing your body's carbohydrate stores your body's first source of fuel.

Food Pairings: oatmeal with a side of eggs; oatmeal with protein powder; apple slices or whole-wheat toast with nut butter. Or any of these post-workout snacks trainers and dietitians swear by. The goal here is to partner complex carbs — which are more nutrient-dense than their refined counterparts — with lean protein — which is low in saturated fat.

The main compound in turmeric , curcumin has stellar antioxidant and anti-inflammatory properties, according to a scientific review in the journal Foods.

But like the catechins in tea, curcumin "is poorly absorbed when ingested on its own," says Ivanir. The reason? It's quickly metabolized and eliminated by the body, so it can be difficult to soak up all its benefits.

The solution: Add black pepper to the mix. Its main compound — piperine — can actually increase the bioavailability of curcumin by about percent!! Piperine helps curcumin pass through the intestinal lining and into the bloodstream, thus improving absorption, she says.

Food Pairings: a sprinkle of black pepper and turmeric on roasted veggies with olive oil, in scrambled eggs, in soups, or in rice; a dash of black pepper to your turmeric latte or golden milk protein shake.

Although the body needs very small amounts of zinc, this mineral supports many physiological processes such as immune function, says Rachel Werkheiser , M. The best sources of zinc are animal products, such as poultry and fish; the zinc in these foods is most easily absorbed by the body.

Plant foods such as whole grains, legumes, and seeds also offer zinc, says Werkheiser. However, they also contain phytates, aka "antinutrient" compounds that actually bind to zinc and reduce its absorption, according to Harvard. Chan School of Public Health. Animal food not your thing?

Soaking whole grains and legumes in water for eight to 12 hours before cooking also helps reduce their phytate content, says Ivanir. However, it's worth noting that zinc from other plant sources — such as mushrooms or kale — is also best absorbed with an animal protein source, as it "is able to increase the absorption of zinc" in general, which is thought to work by increasing its solubility in the intestines.

Food Pairings: oatmeal and eggs; peanuts in a shrimp stir-fry; mushrooms with chicken. Pair all zinc-rich plant foods — especially phytate-containing whole grains, legumes, and seeds — with animal protein. As for animal sources of zinc, such as red meat, poultry, and shellfish?

Since they're already sources of protein, you can eat them solo without thinking about having to pair zinc plus protein. The body stores vitamins A, D, E, and K in fatty tissue. These vitamins also need fat from food in order to be absorbed by the body, according to a review in the journal The Clinical Biochemist Reviews.

These vitamins are collectively known as fat-soluble vitamins. This doesn't mean you should start cooking all your meals in bacon grease. Instead, you'll want to opt for "good" unsaturated fats such as omega-3 and omega-6 fatty acids instead; these fats can help lower LDL "bad" cholesterol levels and high blood pressure, two major risk factors for heart disease , explains Figueroa.

So, by pairing heart-healthy fats with fat-soluble vitamins, you can reap the benefits of improved vitamin absorption and cardiovascular protection. Food Pairings: salmon plus roasted squash; avocado kale salad and pan-fried tofu; avocado toast with walnuts, sunflower seeds, edamame, and egg. When it comes to food pairings, the possibilities here are endless.

Fat-soluble vitamins are abundant in fruits and veggies, while unsaturated fats can be found in foods such as fatty fish, nuts, and seeds. Some foods even naturally contain both fat and some fat-soluble vitamins, such as eggs, which have unsaturated fats and vitamin A, according to Harvard T.

Use limited data to select advertising. Omega-3 fatty acids are a type of polyunsaturated fat that can help keep your heart healthy, particularly if you have heart disease.

There are three main types of omega-3s: eicosapentaenoic acid EPA and docosahexaenoic acid DHA , which are famously found in fish, including salmon, mackerel, and albacore tuna; and alpha-linolenic acid ALA , which is found in certain plants and plant oils, like flaxseed and canola, according to the NIH.

One of the easiest ways to increase your intake of omega-3s is by eating fish, which contain EPA and DHA — both of which are more easily absorbed by the body than ALA, says the NIH.

However, according to a survey from , as many as 10 percent of Americans say they are vegetarian or vegan — meaning that fish are literally off the table. Minerals like magnesium and zinc and vitamins like vitamin C and B vitamins all help to convert ALA into fatty acids like EPA and DHA, says DiNicolantonio.

Add some flaxseeds to your next salad, or sprinkle some chia seeds into your smoothie, both of which are rich in ALA. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy.

We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions. Health Conditions A-Z. Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All.

Atkins Diet DASH Diet Golo Diet Green Tea Healthy Recipes Intermittent Fasting Intuitive Eating Jackfruit Ketogenic Diet Low-Carb Diet Mediterranean Diet MIND Diet Paleo Diet Plant-Based Diet See All.

Consumer's Guides: Understand Your Treatments Albuterol Inhalation Ventolin Amoxicillin Amoxil Azithromycin Zithromax CoQ10 Coenzyme Q Ibuprofen Advil Levothyroxine Synthroid Lexapro Escitalopram Lipitor Atorvastatin Lisinopril Zestril Norvasc Amlodipine Prilosec Omeprazole Vitamin D3 Xanax Alprazolam Zoloft Sertraline Drug Reviews See All.

Health Tools. Body Type Quiz Find a Doctor - EverydayHealth Care Hydration Calculator Menopause Age Calculator Symptom Checker Weight Loss Calculator. See All. DailyOM Courses. About DailyOM Most Popular Courses New Releases Trending Courses See All.

Heart Health. By Julie Stewart. Medically Reviewed. Roxana Ehsani, RD, LDN. Pair Vitamin B6 With Magnesium to Boost Your Heart Health The mineral magnesium , found in nuts and seeds, may help regulate your blood pressure, keep your arteries from hardening, and keep your heart rhythm regular.

A Healthy Balance of Sodium and Potassium Can Help Regulate Your Blood Pressure These essential minerals work together like yin and yang to regulate many bodily functions, including blood pressure.

Editorial Sources and Fact-Checking. Resources Magnesium. National Institutes of Health Office of Dietary Supplements. June 2, Facts About Hypertension. Centers for Disease Control and Prevention.

May 15, How Much Sodium Should I Eat Per Day? American Heart Association. November 1, Dietary Guidelines for Americans: — [PDF].

The co. everyone wants to come see her but the suite is only so big," Jason shared. Harry and his wife face criticism for using royal titles after they quit royal family. Psychologist and author Mary L.

Stewart made his return to the program Monday, hosting for the first time since , and took the opportunity to express what he thought was a fair comparison She brought Ben Affleck along as her date to celebrate.

Former President Barack Obama gave his two cents about former President Donald Trump's threat to not help European allies. Prince Harry reportedly avoided being "in the same room" as Queen Camilla while visiting King Charles following his cancer diagnosis.

CNN host Brianna Keilar threatened to cut off an interview with Rep. Beth Van Duyne R-Texas on Thursday after the representative interrupted her multiple times.

Keilar noted that Speaker of the House Mike…. Raw feelings evident as former speaker holds court on Capitol Hill as a private citizen for the first time.

Ambreen Fatima Sheikh will never recover consciousness after she was given medication at her home in Huddersfield, West Yorkshire. The "Tonight Show" host let the ex-president's second son have it.

Moscow is allegedly ready for a "political and diplomatic" end to its war against Ukraine, but only with the occupied territories in mind, Foreign Minister Sergei Lavrov said during a speech in the State Duma on Feb.

A new survey also revealed how often the average Brit has sex in a year. Fans of the warehouse's food court have already expressed their concern over the potential new addition. DEAL ALERT: This 4-in-1 vegetable chopper has over 95, reviews on Amazon — shop it on sale Plus more kitchen gadgets that will make your life easier.

Read full article While we get Vitamin D predominantly from the sunlight, it is also found in food items such as mushrooms, certain types of fish such as salmon and tuna, egg yolk, and fortified milk and cereals. A review published in the Journal of American Osteopathic Association states that magnesium is essential enabling the body to absorb Vitamin D, as it helps activate it.

Bananas are great sources of magnesium. You can boost up your breakfast by adding bananas to your Vitamin D fortified cereal, eat a banana with your Vitamin D supplement, or add other magnesium rich food such as spinach, almonds, cashew nut while consuming vitamin D.

Vitamin D and Magnesium: There has been much discussion over Vitamin D and its importance in helping the body fight COVID The sunshine vitamin is essential for the absorption of calcium in the body and to keep bones and skeleton strong. While we get Vitamin D predominantly from the sunlight, it is also found in food items such as mushrooms, certain types of fish such as salmon and tuna, egg yolk, and fortified milk and cereals.

As per studies, consuming mg of Vitamin C helps increase the absorption of iron by 67 per cent. Vitamin C and plant-based iron: Vitamin C is essential in helping the body absorb plant-based iron non-heme iron.

This is because ascorbic acid helps break the iron down in a form that the body can be absorbed easily. However, curcumin makes up only 5 percent of turmeric, is poorly absorbed into the body and gets excreted by the liver. This is where pepper comes in - piperine inhibits the process of excretion of curcumin by the liver and, hence, enables the body to better absorb it.

A great way of combining the two compounds is by drinking warm turmeric milk with a pinch of pepper in it. You can also add pepper to your curries along with turmeric.

Curcumin and piperine: This is an extremely powerful combination. While turmeric has the compound curcumin, which has medicinal properties and is anti-inflammatory, pepper contains piperine which is known to combat poor digestion, nausea and headaches, while also having anti-inflammatory properties.

Yahoo News is better in the app Stay in the know at a glance with the Top 10 daily stories. Just be sure to talk to your doctor before adding a supplement.

Omega-3 fatty acids are a type of polyunsaturated fat that can help keep your heart healthy, particularly if you have heart disease. There are three main types of omega-3s: eicosapentaenoic acid EPA and docosahexaenoic acid DHA , which are famously found in fish, including salmon, mackerel, and albacore tuna; and alpha-linolenic acid ALA , which is found in certain plants and plant oils, like flaxseed and canola, according to the NIH.

One of the easiest ways to increase your intake of omega-3s is by eating fish, which contain EPA and DHA — both of which are more easily absorbed by the body than ALA, says the NIH. However, according to a survey from , as many as 10 percent of Americans say they are vegetarian or vegan — meaning that fish are literally off the table.

Minerals like magnesium and zinc and vitamins like vitamin C and B vitamins all help to convert ALA into fatty acids like EPA and DHA, says DiNicolantonio. Add some flaxseeds to your next salad, or sprinkle some chia seeds into your smoothie, both of which are rich in ALA.

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Health Conditions A-Z. Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All.

Atkins Diet DASH Diet Golo Diet Green Tea Healthy Recipes Intermittent Fasting Intuitive Eating Jackfruit Ketogenic Diet Low-Carb Diet Mediterranean Diet MIND Diet Paleo Diet Plant-Based Diet See All. Consumer's Guides: Understand Your Treatments Albuterol Inhalation Ventolin Amoxicillin Amoxil Azithromycin Zithromax CoQ10 Coenzyme Q Ibuprofen Advil Levothyroxine Synthroid Lexapro Escitalopram Lipitor Atorvastatin Lisinopril Zestril Norvasc Amlodipine Prilosec Omeprazole Vitamin D3 Xanax Alprazolam Zoloft Sertraline Drug Reviews See All.

Health Tools. Body Type Quiz Find a Doctor - EverydayHealth Care Hydration Calculator Menopause Age Calculator Symptom Checker Weight Loss Calculator. See All. DailyOM Courses. About DailyOM Most Popular Courses New Releases Trending Courses See All.

Heart Health. By Julie Stewart. Medically Reviewed. Roxana Ehsani, RD, LDN. Pair Vitamin B6 With Magnesium to Boost Your Heart Health The mineral magnesium , found in nuts and seeds, may help regulate your blood pressure, keep your arteries from hardening, and keep your heart rhythm regular.

A Healthy Balance of Sodium and Potassium Can Help Regulate Your Blood Pressure These essential minerals work together like yin and yang to regulate many bodily functions, including blood pressure. Editorial Sources and Fact-Checking. Resources Magnesium. National Institutes of Health Office of Dietary Supplements.

June 2, Facts About Hypertension. Centers for Disease Control and Prevention. May 15, How Much Sodium Should I Eat Per Day? American Heart Association. November 1, Dietary Guidelines for Americans: — [PDF]. Department of Agriculture. December March 22, Vitamin D.

November 8, Tankeu AT, Agbor VN, Noubiap JJ. Calcium Supplementation and Cardiovascular Risk: A Rising Concern. The Journal of Clinical Hypertension. June April 5, Iron-Deficiency Anemia.

National Heart, Lung, and Blood Institute. March 24, Quintana Pacheco DA, Sookthai D, Wittenbecher C, et al. Red Meat Consumption and Risk of Cardiovascular Diseases — Is Increased Iron Load a Possible Link? The American Journal of Clinical Nutrition. January