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Useful tips to keep the balance between calcium, iron and magnesium …

• Too much alcohol leads to a greater loss of urine and hence magnesium. It is not advised to consume alcohol along with dark green leaves.
• Fibers (fruits and whole grains, for example) cannot be mixed with magnesium (dark green leaves) because they reduce their absorption.
• A meal rich in calcium (dairy products) leads to a reduction in the absorption of magnesium. Therefore, dairy products should not be mixed in meals, especially those containing meat and grains (beans, lentils, chickpeas, peas, etc.).
• A high-protein meal (meats and eggs) reduces the absorption of calcium.
• The presence of fiber, grains, and cereals in a meal also significantly reduces calcium absorption. Therefore, it is not advisable to eat bread with butter and a glass of milk, for example.
• Eat cereals with fruits and not with yogurts or milk.
• Do not use antacids after eating iron-rich foods (meats, legumes, dark green leaves). Antacid reduces gastric acidity, decreasing the absorption of iron.
• Do not drink coffee, green tea or wine after consuming foods rich in iron. The tannin found in them attenuates the absorption of the nutrient.
• The use of foods rich in vitamin C (juices or citrus fruits such as orange, pineapple, strawberry, lemon, etc.) helps iron absorption when consumed with foods rich in that nutrient.
• The use of fat can help iron absorption and harm calcium.

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