How To Turn Regular Foods Into Super Foods


(health/super foods)
Certain foods are more nutritious when eaten together. Improve your diet by learning a few of the power couples.

To complete this How-To you will need:

Tomatoes and broccoli
Vitamin C-rich foods
Iron-rich foods
Olive oil, nuts, or avocados
Onions and garlic
Herbs and spices

Step 1: Eat tomatoes with broccoli

Eat cooked tomatoes with broccoli. One study indicated that eating those two foods at the same time may enhance their cancer-fighting abilities.

Step 2: Throw oranges into your salad

Throw oranges into your salad, or cook bell peppers with your greens. Both are good sources of vitamin C, which helps your body absorb the iron in leafy veggies like spinach, Swiss chard, and kale.

Step 3: Put olive oil on vegetables

Eat your vegetables with a little fat; it helps release their antioxidants. Stick to unsaturated fat — like the kind found in olive oil, nuts, and avocados.

Tip: Skip the fat-free salad dressings; they don’t enhance your greens’ nutrients, and most are loaded with sugar and artificial additives.

Step 4: Cook onions with garlic

Cook onions with garlic; it makes the onions’ antioxidants more powerful.

Step 5: Spice up your barbecues

Marinate meat headed for the barbecue with lots of herbs and spices; they can reduce the carcinogenic compounds grilling can cause.

Tip: Oregano has the most antioxidants, followed by marjoram, dill, thyme, and rosemary.

Step 6: Follow this formula

Make nutritious eating automatic by including vegetables or fruits in three different colors — plus one healthy fat — at each meal.