Seven Superfood Duos for Strong Bones and Reduced Cancer Risk
You have heard of dream teams in sports. But how about powerful pairs when it comes to food? Learn about dynamic duos of superfoods that can enhance your health dramatically.
“The whole is greater than the sum of its parts.” ― Aristotle
That famous quote is true for many aspects of life, from teams at work to family members at home. And it's also true for a variety of superfoods. As described here, by combining specific types of food, you can boost their benefit without boosting your calories. Ready to build a better body? Read on:
Spinach + Avocados = Better Vision
Spinach contains eye protection in the form of lutein and vitamin A. Avocado also contains those nutrients as well as healthy fats, which your body requires to absorb those nutrients, says registered dietitian Karen Ansel.
Teaspoon of Peanut Butter + Glass of Milk = Stronger Bones
"Drinking milk while snacking on a heart-healthy monounsaturated fat like peanut butter helps you absorb as much bone-building vitamin D as possible," says Susan Kraus, RD, a clinical dietitian at Hackensack University Medical Center in New Jersey.
Soba Noodles + Broccoli = Strong Heart
These two superfoods protect the health of your heart, says registered dietitian Matthew Kadey. " Rutin is found in buckwheat, the whole grain used to make nutty-tasting soba noodles (a Japanese staple found in the pasta and international aisles at grocery stores). And, of course, vitamin C is found in many fruit and vegetables, including broccoli, citrus fruit and tomatoes," he explains. Together, they help reduce your risk of heart disease.
Tomatoes + Olive Oil = Smoother Skin
To prevent sun damage, you can benefit from the lycopene in tomatoes, says Karen. But you need to serve them with olive oil. Why? These healthy fats help your body to absorb the lycopene. In addition, olive oil reduces your risk of wrinkles.
Tofu + Jalapenos = Reduced Inflammation
Genistein is an isoflavone with antioxidant properties found in soy foods such as edamame and tofu, says Matthew. Combined with capsaicin (an antioxidant that gives chili peppers and jalapeños a fiery kick), you can reduce inflammation. This is important because chronic inflammation is a risk factor for cancer and heart disease.
Salsa + Avocado = Lower Cancer Risk
Spicy salsa plus avocado reduces your cancer risk, says health and nutrition expert Camille Noe Pagan. "This pairing helps you soak up four times more cancer-fighting lycopene and almost three times more immune-boosting beta-carotene, " she explains.
Iron-Fortified Cereal + Glass of OJ = More Energy
Boost your energy by combining iron-fortified cereal with orange juice, advises Camille. The juice increases the amount of iron absorbed sixfold.