The right combination of nutrients plays a central role in promoting healthy aging. A balanced diet with a variety of balanced nutrients can strengthen cell health, which immune system support and aging process slow down. Such synergetic combinations not only optimize nutrient uptake, but also create the basis for a long and healthy life. Longevity is more than nutrition, but eating wisely is an essential part of the strategy for making the most of every stage of life.

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These combinations support each other by improving the bioavailability of the respective nutrients and thus leading to better absorption of nutrients in the body.

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Catechins + Vitamin C

Catechins: green tea, matcha, dark chocolate

Vitamin C: lemon juice, strawberries, goji berries

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Why they work well together:

Catechins are a type of antioxidant found in green tea and dark chocolate occur and are particularly beneficial to health. Vitamin C helps to increase the bioavailability of catechins, which means that the body can better absorb and utilize the antioxidants. The combination of vitamin C with catechins from green tea or matcha not only increases the antioxidant effect, but also supports the immune system and protects against premature skin aging. Reminder: fight antioxidants free radicals, which accelerate the aging process and help maintain cell health. In the long term, this can help reduce the risk of chronic diseases and improve the overall quality of life.

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Calcium+Vitamin D

Calcium: Parmesan, sesame seeds, organic tofu

Vitamin D: egg yolk, wild salmon, mushrooms

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Why they work well together:

‍‍Calcium is essential for bone health, but without vitamin D, the body cannot absorb calcium efficiently. However, vitamin D not only promotes calcium absorption in the intestines and ensures that calcium can be stored in the bones. It also supports the immune system and has a protective effect on the heart and circulation. Combining foods rich in vitamin D, such as egg yolk, wild salmon or mushrooms, with calcium-rich foods such as parmesan or tofu, maximizes the effect on bones. In addition, this combination also contributes to better muscle and nerve health — both important factors for an active and long life.

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Vitamin A + Healthy fats

Vitamin A: sweet potatoes, carrots, kale

Healthy fats: olive oil, guacamole, willow butter

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Why they work well together:

‍‍Vitamin A from plant sources has powerful antioxidant properties that can support skin health and slow down the aging process. In combination with healthy fats, absorption is maximized, which also promotes skin elasticity and protects against age-related changes. Vitamin A also supports the immune system and promotes cell regeneration — important factors for healthy aging. It is therefore useful to supplement vitamin-A-rich foods with healthy fats, such as olive oil or guacamole, to maximize nutrient absorption.

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Vegetable iron + Vitamin C

Vegetable iron: cooked lentils, tahini, hummus

Vitamin C: lemon juice, broccoli, bell pepper

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Why they work well together:

Vegetable iron, such as in lentils or tahini, is absorbed more poorly by the body than iron from animal sources. However, vitamin C can significantly improve the absorption of vegetable iron by converting the iron into a form that is easier for the body to utilize. A good iron balance is particularly important to stay fit and full of energy in old age and to prevent problems such as tiredness or anemia. It is therefore useful to combine iron-rich plant foods such as lentils or tahini with foods rich in vitamin C, such as peppers or broccoli. This combination supports optimal iron absorption and at the same time promotes circulatory system health, which is particularly beneficial for people who depend on plant sources of iron. In this way, vitality and energy can be supported in the long term without having to resort to animal products.

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By using these combinations of nutrients in our diet in a targeted manner, we can optimize the supply of important vitamins and minerals and promote our health in the long term. The synergistic effect of these combinations not only supports cell health, but also strengthens the immune system and helps delay signs of aging. Whether it's promoting bone health, improving iron absorption, or protecting against skin aging, the right combinations of nutrients provide a simple and effective way to optimally support the body. By integrating these combinations into everyday life, the basis for a vital and healthy life is created.