Superfood Combinations

Experts say good nutrition isn't just about one superstar ingredient; it's about group dynamics -- the way certain food combinations work together for maximum health benefits. These superfood combinations can lower your cancer risk, strengthen your bones, boost your immunity, and give you better skin.

Salsa + Avocado = Lower Cancer Risk

While salsa alone is super healthy, this pairing helps you soak up four times more cancer-fighting lycopene and almost three times more immune-boosting beta-carotene. You can thank the fat in avocado for the lift.

Equally good: Use cubed avocado and salsa as an omelet filling for breakfast.

 

Iron-Fortified Cereal + Glass of OJ = More Energy

Eating iron-fortified cereal can help enhance your energy, but consuming a half cup of orange juice along with it increases the amount of iron absorbed sixfold.

Equally good: Mix 1/2 cup fresh OJ, 1 tablespoon grated ginger, and 2 minced garlic cloves; add iron-packed tofu and marinate for 30 minutes. Grill over medium heat.

 

Tsp 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.

Equally good: Mix 8 ounces skim milk, 1 teaspoon peanut butter, 1 cup fresh fruit and 1/2 cup ice in a blender for a bone-strengthening smoothie.

 

Cantaloupe Wedge + Yogurt = Immunity Boost

The vitamin A in cantaloupe helps ward off viruses, but enjoying it with foods that are high in zinc, like yogurt, ensures that your body can utilize almost 100 percent of the nutrient.

Equally good: Mix 8 ounces nonfat plain yogurt, 1/4 cup unsweetened applesauce, 1/2 teaspoon cinnamon, and 1/4 cup honey. Dip cantaloupe pieces in it for a snack.

 

Spinach, Carrots, Tomato, Tablespoon Olive Oil + Marjoram = Healthy Skin

Veggies need 1 tablespoon of full-fat dressing with olive oil in order for the body to absorb many of the antioxidants that are good for your immune system, skin, and heart. To up the antioxidant capacity by 200 percent more, top with the herb marjoram.

Equally good: If you're not into fatty dressings, put pine nuts, walnuts, avocado, or a bit of blue cheese in your salad instead. They all offer the same benefits.

 

Mug of Green Tea + Lemon = Heart Help

Squeezing a lemon into green tea makes five times more catechin, a heart-healthy antioxidant, available for your body to use than if you sipped sans citrus. (Vitamin C slows the breakdown of catechins in the digestive system.)

Equally good: Add a 6-ounce can of lemon-juice concentrate to 12 ounces green tea, chill, and top with 12 ounces club soda, a lemon wedge, and a few mint leaves.