Some diets and exercises can be beneficial to health, but if you pair them with the right companions, they can have an even greater effect. The American website "Prevention" recently recommended several simple tips, which we can also take inspiration from.
Green Tea + Lemon Juice
Benefit: Protects the heart
Research has found that people who drink more than five cups of green tea a day have the lowest risk of death from heart disease and stroke. This is mainly because green tea contains catechins (a type of antioxidant), but less than 20% of these catechins can be absorbed by the body. A study from Purdue University showed that the vitamin C in lemon can increase the body's absorption of catechins by 13 times compared to regular green tea.
Suggestion: Squeeze some lemon juice into your green tea to get more catechins. Drinking just 1-2 cups a day can have a protective effect on the heart. Besides lemon, you can also add some orange or grapefruit juice to promote antioxidant absorption.
Exercise + Coffee
Benefit: Prevents skin cancer
Both caffeine and exercise have anti-cancer properties, and combining the two can also help prevent skin cancer. Scientists at Rutgers University found that caffeine and exercise can increase the ability of animals exposed to ultraviolet radiation to destroy skin cancer cells by four times. Additionally, caffeine and exercise can help cells break down and reduce tissue fat.
Suggestion: Drink a cup of strong coffee an hour before exercising. However, it's important to note that people with high blood pressure should not drink coffee before exercise. Furthermore, caffeine can increase endurance and delay fatigue, but don't forget to use sun protection.
Turmeric Powder + Black Pepper
Benefit: Improves memory
Curcumin not only has anti-cancer properties but also plays a role in preventing Alzheimer's disease. The latest research shows that compared to taking a placebo, Alzheimer's patients who take 1 gram of curcumin can reduce plaque buildup in their brains. However, curcumin is often difficult for the body to absorb, but when paired with black pepper, its absorption rate can increase by 20 times.
Suggestion: Professor Bharat B. Aggarwal from the Anderson Cancer Center in the US suggests that you can start by eating 1/2 teaspoon of turmeric powder and black pepper daily. Once you get used to the taste, you can use them to cook.
Eggs + Orange Juice
Benefit: Relieves fatigue
The iron in meat can boost your energy, but only 2%-20% of the non-heme iron from vegetables, beans, and eggs can enter the bloodstream. Dr. Elaine Magee, author of "Food Synergy," says that vitamin C is the most effective at promoting the absorption of non-heme iron, increasing its solubility by six times. This means your body can utilize 100% of the non-heme iron you consume, thus avoiding anemia caused by fatigue.
Suggestion: Drink a glass of vitamin C-rich orange juice with your eggs for breakfast, or add iron-rich tofu and vitamin C-rich broccoli to your salad.
Spinach + Avocado
Benefit: Improves vision
Eating spinach regularly is good for your eyes, but pairing it with avocado can make it even more effective. Researchers at Ohio State University found that the fat in avocados can increase the absorption of fat-soluble carotenoids from spinach, thereby reducing the risk of macular degeneration and cataracts.
Suggestion: Add avocado to your spinach salad, or eat nuts and olives regularly to get healthier sources of fat.
Stewed Meat + Carrots
Benefit: Boosts immunity
Carrots are rich in vitamin A, which plays an important role in preventing and fighting infections. However, according to registered dietitian Roberta L. Duyff, author of the "American Dietetic Association Food and Nutrition Guide," vitamin A must combine with protein to pass into the bloodstream, and zinc is essential for retinol-binding protein. Without enough zinc, the body cannot utilize vitamin A.
Suggestion: Deep orange, yellow, red, and green fruits and vegetables are all rich in vitamin A. Pair them with protein-rich foods that are also high in zinc. For example, add carrots when stewing beef, or eat spinach with chicken.
Mediterranean Diet + Nuts
Benefit: Helps prevent metabolic syndrome
The Mediterranean diet has long been believed to aid in weight loss and reduce the risk of Parkinson's disease and heart disease. New research shows that adding nuts to a Mediterranean diet can help people with metabolic syndrome (mainly characterized by high cholesterol, high blood pressure, high blood sugar, and obesity) reduce their symptoms. A large-scale study in Spain found that high-risk individuals for heart disease who added 30 grams of nuts to their diet saw a reduction in the incidence of metabolic syndrome by about 14% within a year. This is because nuts, which are rich in fiber, potassium, magnesium, calcium, and omega-3 fatty acids, help regulate insulin, blood pressure, and inflammation.
Suggestion: Eat five walnuts, hazelnuts, and almonds daily. Kathy McManus, director of the nutrition department at Boston's Brigham and Women's Hospital, suggests that eating the same amount of different types of nuts can also reduce hunger. You can also sprinkle them on your Mediterranean diet, along with some yogurt, hot oatmeal, or salad.