1: Green Tea + Lemon = A Healthier Heart
Want to improve the overall look and strength of your skin? Try consuming this power couple. Eggs are naturally rich in two special amino acids (building blocks of protein) that are essential for the formation of skin-plumping collagen. And foods rich in vitamin C, like mango, work with these acids to boost collagen production.
You’ll absorb more skin-protecting plant compounds called carotenoids from your veggie salad by adding a little avocado. “Carotenoids reduce free radical damage to effectively protect the skin from the harmful effects of UV rays,” explains Glassman. In a recent study at Ohio State University, people who ate avocado in their salad of lettuce, spinach, and carrots absorbed up to 15 times more carotenoids than those who didn’t eat their salads with avocado.
This breakfast is a natural immunity booster. Full of good bacteria, yogurt acts as a probiotic. It encourages healthy bacteria to flourish in your digestive tract, keeping sickness-causing bugs at bay. But probiotics work even better when paired with the prebiotics found in wheat bran.
This power pair helps prevents LDL “bad” cholesterol from oxidizing, a process that happens whenever LDL reacts with free radicals. “And oxidized LDL is harmful because it encourages dangerous plaque build-up in the arteries.
Tomatoes boast all four major carotenoids (alpha-carotene, beta-carotene, lutein, and lycopene) plus three potent antioxidants (beta-carotene, vitamin E, and vitaminC) that may help fight cancer and heart disease. “You’ll absorb more of these protective chemicals if you eat them with olive oil.“It’s high in healthy monounsaturated fats and slows digestion so you can soak up more of them.”
Oats contain two important phytochemicals called avenanthramides and phenolic acids. These compounds have been shown in research to work synergistically with vitamin C to reduce the harmful effects of “bad” LDL cholesterol and help prevent the plaque build-up that can lead to heart attacks.
Green tea has been linked to a reduced risk of heart attacks, thanks to catechins, the brew’s powerful antioxidants.But studies show only about 20 percent of these healthful compounds are available for our bodies to absorb. The good news: Recently, when scientists added lemon juice to green tea, the availability of health-enhancing catechins skyrocketed to a whopping 80 percent.
Stay-Well Strategy: After brewing yourself a cup of green tea, squeeze in the juice of one whole lemon (you can also use an orange, lime or grapefruit).
2: Broccoli + Tomatoes = Cancer Control
Broccoli and tomatoes are both cancer-fighting all-stars, but research reveals eating them together may offer even more protection. In a recent study, scientists found consuming tomato and broccoli at the same time was more effective at slowing the growth of cancerous prostate tumors than eating either vegetable alone.
Stay-Well Strategy: The amount of produce used in the study translates to about one and a half cups of broccoli and two and a half cups of fresh tomato (or one cup of tomato sauce). To tap into their potent powers, order a pizza generously topped with broccoli or sprinkle some florets over your next plate of spaghetti.
3: Red Bell Peppers + Black Beans = Improved Immunity
Eating more meatless meals lately to do your heart (and the planet) a favor? You’ll absorb more immune-boosting plant iron by adding in some red bell peppers. That’s because the iron in picks like beans exists in a form called non-heme iron that’s harder for your body to absorb than the iron found in red meat (heme iron). But, adding a dose of vitamin C-rich produce like red peppers converts the iron into a type that’s easier for the body to use.
Stay-Well Strategy: In one study published in the American Journal of Clinical Nutrition, women absorbed nearly three times more iron from their meal by adding just 63 milligrams of vitamin C. This amount translates into about a half cup of chopped red bell peppers. To tap into their healing powers, toss these health-enhancing peppers into your next pot ofchili.
4: Eggs + Mango = A Firmer Facade
Want to improve the overall look and strength of your skin? Try consuming this power couple. Eggs are naturally rich in two special amino acids (building blocks of protein) that are essential for the formation of skin-plumping collagen. And foods rich in vitamin C, like mango, work with these acids to boost collagen production.
Stay-Well Strategy: To give a boost to your next breakfast, pair an omelet with a cup of fresh mango chunks, which supply nearly an entire day’s supply of vitamin C.
5: Green Tea + Black Pepper = A Whittled Waistline
Forget drastic diets: At your next meal, sip a cup of green tea and shake some black pepper over your entree. According to research published in Nutrition Journal, people who drank green tea with their meal reported feeling more full and were less likely to want a second helping than those who drank plain water. Experts say the compounds in green tea can affect the hormones that regulate hunger and fullness.
Stay-Well Strategy: Studies say as little as a half-teaspoon of black pepper can increase the absorption of tea’s beneficial compounds, so brew a cup of tea to sip, then take out your mill and get grinding!
6: Avocado + Green Salad = Complexion Protection
You’ll absorb more skin-protecting plant compounds called carotenoids from your veggie salad by adding a little avocado. “Carotenoids reduce free radical damage to effectively protect the skin from the harmful effects of UV rays,” explains Glassman. In a recent study at Ohio State University, people who ate avocado in their salad of lettuce, spinach, and carrots absorbed up to 15 times more carotenoids than those who didn’t eat their salads with avocado.
Stay-Well Strategy: To nab this nutrition perk, slice a half of an avocado into your next green salad.
7: Yogurt + Bran Cereal = Better Digestion
This breakfast is a natural immunity booster. Full of good bacteria, yogurt acts as a probiotic. It encourages healthy bacteria to flourish in your digestive tract, keeping sickness-causing bugs at bay. But probiotics work even better when paired with the prebiotics found in wheat bran.
Stay-Well Strategy: Mix one cup of this yogurt with three quarters of a cup of wheat bran cereal.
8: Apricots + Almonds = A Tip-Top Ticker
This power pair helps prevents LDL “bad” cholesterol from oxidizing, a process that happens whenever LDL reacts with free radicals. “And oxidized LDL is harmful because it encourages dangerous plaque build-up in the arteries.
Stay-Well Strategy: For a satisfying, heart-healthy snack, combine a quarter-cup each of dried apricots and raw almonds.
9: Yogurt + Blueberries = A Stronger Body
Spoon up this tasty snack after a sweaty workout. The reason: Research reveals blueberries possess brain-boosting benefits to keep you better focused during your fitness routine, while yogurt’s hefty stores of protein help repair the little tears in your muscles that naturally occur during exercise. As if that's not enough, the carbs in both the yogurt and fruit naturally replenish your muscles with glycogen, a stored form of energy (dipping too low in glycogen can quickly trigger fatigue). Yogurt’s protein also stimulates a hormone that transports those energizing carbs into your muscles to give your next workout more get-up and go.
10: Extra-Virgin Olive Oil + Tomatoes = Disease Defense
Tomatoes boast all four major carotenoids (alpha-carotene, beta-carotene, lutein, and lycopene) plus three potent antioxidants (beta-carotene, vitamin E, and vitaminC) that may help fight cancer and heart disease. “You’ll absorb more of these protective chemicals if you eat them with olive oil.“It’s high in healthy monounsaturated fats and slows digestion so you can soak up more of them.”11: Oatmeal + Strawberries = A Healthier Heart
Oats contain two important phytochemicals called avenanthramides and phenolic acids. These compounds have been shown in research to work synergistically with vitamin C to reduce the harmful effects of “bad” LDL cholesterol and help prevent the plaque build-up that can lead to heart attacks.
Stay-Well Strategy: Enjoy a half cup of sliced strawberries with your morning bowl of oatmeal.
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