As compiled from the Men’s Fitness magazine, Prevention magazine, and the Daily Mail, check out these power-packed health duos you should employ for healthy living.
Caffeine and cardio
Benefit: Prevent skin cancer
How they work: Research shows that caffeine and exercise have anticancer properties. Combined, they offer powerful defence against skin cancer. Research by Rutgers University scientists found that the pairing increases the ability to destroy skin cancer cells by up to four times. Dr Allan H Conney, director of the laboratory for cancer research at the Ernest Mario School of Pharmacy at Rutgers, suspects that caffeine inhibits ATR-1, a genetic pathway that prevents damaged cells from self-destructing. Both caffeine and exercise also decrease tissue fat, which helps cells deconstruct, studies suggest. Drink a strong cup of coffee an hour before exercise, recommends Monique Ryan, a registered dietician and author of the book Sports Nutrition for Endurance Athletes.
Turmeric and black pepper
Benefit: Bolster your memory
How they work: Turmeric or haldi may be known for its anticancer properties, but this Pakistani staple has become a point of study in Alzheimer’s disease research. A recent study found that Alzheimer’s patients, who took one gram of turmeric as a supplement or an ingredient in food, reduced the build-up of plaque in their brains. However, turmeric tends to be poorly absorbed by the body and needs to be mixed with black pepper, which can increase its absorption up to a whopping 2,000 per cent, researchers found. Desi curries are highly nutritious if the oil quotient is kept in check since they comprise this combo. You can also start with half a teaspoon of the combo together, mixed in a fruit smoothie, suggests Dr B Aggarwal, professor of cancer medicine at the University of Texas MD Anderson Cancer Centre. Once you get used to the flavour, mix it with black pepper to make a marinade for fish or chicken.
Eggs and orange juice
Benefit: Fight fatigue
How they work: If you don’t eat red meat much, you may feel sluggish due to a lack of iron consumption. Your body can readily absorb iron from meat (heme iron), but only two to 20 per cent of the non-heme iron found in vegetables, beans, and eggs makes it into your bloodstream. An effective booster of iron would be Vitamin C. “It’s the most potent promoter of non-heme iron absorption,” says Elaine Magee, author of Food Synergy. Vitamin C keeps the iron up to six times more soluble, meaning your body can use 100 per cent of the non-heme iron you eat and stave off fatigue-causing anemia. Start your morning with a glass of orange juice or add apples and broccoli to your salad. As Vitamin C is easily destroyed by heat, keep cooking with with fruits, such as lemon, to a minium or sauté at low temperature.
Burger and frozen yogurt
Benefit: Flush fat
How they work: The next time you eat a food high in saturated fat, follow it with a low-fat, calcium-rich dessert, such as frozen yogurt. Not only will it satisfy your sweet tooth but also lead to weight loss. Calcium binds to fatty acids in the digestive tract, blocking their absorption. Research has found that an eight-ounce glass of fat-free milk blocked the equivalent of 85 calories a day. If you’re a fatty-food eater, it’s time to up your calcium intake. Researchers have determined that calcium consumed with or followed by high-fat meals is also readily absorbed by the body, promoting bone health. “By including frozen yogurt, a glass of fat-free milk or soy milk or even a fortified milkshake with a fatty meal, you may get a boost if you’re trying to lose weight,” says Dr Cynthia Heiss, a nutritionist.
Mediterranean diet and nuts
Benefit: Prevent metabolic syndrome
How they work: A Mediterranean-style diet, rich in fruits, vegetables, beans, fish, olive oil and grains, helps in weight loss and reduces risk of Parkinson’s and heart disease. Research shows that metabolic syndrome, a condition characterised by high cholesterol, blood pressure, diabetes and excess belly fat, can be contained by adding an extra serving of mixed nuts to one’s health regimen. Spanish researchers found that the fibre, potassium, magnesium, calcium, and omega-3 fatty acids in nuts help regulate insulin, blood pressure, and inflammation. Kathy McManus, director of the department of nutrition at Brigham and Women’s Hospital in Boston, recommends eating about five walnuts, five hazelnuts, and five almonds daily to take the edge off late-afternoon hunger.
Published in The Express Tribune, December 4th, 2014.
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