Powerful Pairs

PAIRS WRITTEN BY CHELSEA CLARKE PHOTOGRAPHY BY PAUL BUCETA POWERFUL Supercharge your superfoods by combining nutrients to maximise their benefits. NUTRITION

For women who eat, sleep and breathe fitness, proper nutrition to fuel your workouts is a nobrainer. Continuously staying up to date on the latest health food trends is probably already a part of your daily scrolling regime, but have you ever considered that some of your favourite healthy foods could have unlocked benefits you didn’t know about? While variety and a holistic view of your diet are important – no one food is the secret to good health – the following power couple superfoods have all the makings of a perfect relationship. They work together, they enhance one another’s best qualities, and they’re seriously yummy. Try these combinations to get the most out of your healthy meals.

EGGS SALAD In a variety of studies, when salad eaters topped their veggies with three cooked eggs, they experienced increased carotenoid and vitamin E absorption levels. Carotenoids lower risks of cancer and boost visual health, while vitamin E’s antioxidant properties are powerful immune and circulatory helpers. Researchers noted that three eggs were the magic number, with minimal vitamin and mineral increases found with anything less. So you best consider your macro splits.

KEEP THE YOLKS: The fat contained in egg yolks is what makes them work so well with veggies. Don’t toss them.

GARLIC ONIONS Garlic is a powerhouse when it comes to reducing cholesterol and blood pressure (and increasing stinky breath), but the Journal of Agricultural and Food Chemistry published a study citing that combining it with onions and grains creates even more benefits. This couple works together to make zinc and iron (two important elements for preventing illness and fatigue) more bioavailable to the body.

GIVE IT SPACE: After chopping or crushing garlic, let it sit for 10 to 15 minutes before cooking to release additional cancer-fighting benefits.

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WINE FISH If you love a glass of wine with dinner, do yourself a favour and make your protein a fish dish. Published in the American Journal of Clinical Nutrition, 120ml of wine per day increased omega-3 absorption from a variety of fish, while another study showed that these benefits were rewarded whether participants indulged in red or white wine. Researchers say heart-healthy polyphenols found in wine are the heroes of added omega-3 absorption.

DON’T OVERDO IT: More than two glasses of wine per day increases risk of breast cancer.

GREEN TEA LEMON Green tea’s antioxidant heroes, catechins, reduce risks of both heart disease and cancer, but adding in a splash of citrus helps the body retain and absorb catechins in the bloodstream to an even greater extent. Whether you prefer your green tea hot or cold, adding in a few slices of lemon can boost your antioxidant absorption by up to six times.

GREEN TEA’S OPEN RELATIONSHIP: Green tea can also be paired with capsaicin, a compound found in cayenne pepper, to increase metabolism and weight-loss efforts.

KALE AVOCADO Kale is among one of the most nutrientdense greens you can find, boasting an over-achieving resume of antioxidants and vitamins, specifically vitamin K, an important property for bone health. Like any good relationship, kale’s perfect pairing lets the superstar green shine while supporting what it does best. Because vitamin K is fat soluble, pair kale with avocado to increase absorption rate, allowing your body to reap the benefits of this oftenoverlooked vitamin.

TREAT KALE RIGHT: Cook kale in oil when possible. Important polyphenols drain into the water when it’s boiled or steamed.

TURMERIC BLACK PEPPER Turmeric has burst onto the health food scene in recent years for its anti-inflammatory properties, with research showing it can help to relieve symptoms of arthritis and chronic pain, and may also elevate kidney health. Its drawback is that the active compound, curcumin, is poorly absorbed into the bloodstream. Adding black pepper to turmeric dishes not only makes its health benefits more readily available, but black pepper comes with its own slew of health boosts, including the relief of nausea, headaches and poor digestion.

SPICE THINGS UP: If you’re feeling adventurous, try adding a little black pepper to your matcha tea latte, a combination that increases metabolism-revving antioxidants.

TOXIC RELATIONSHIPS

These pairings may seem like they’ve got it all, but in the end, they just can’t make it work. Milk and tea Milk casein prevents tea’s antioxidant absorption.

Cereal and orange juice Citrus messes with enzymes that break down carbohydrates. Fruit immediately after a meal Fruit demands different enzymes than grains or proteins, causing digestive confusion.

CHERRIES DARK CHOCOLATE Cherries and dark chocolate are cut from the same cloth when it comes to high antioxidant levels. Cherries can promote better sleep, reduce inflammation and even protect against diabetes, but when paired with dark chocolate, the body’s ability to reap even more benefits becomes supercharged. Cherries contain a compound called quercetin, a natural antihistamine that powers up in your body when combined with dark chocolate, meaning more manageable allergy symptoms and fewer colds for you.

SWEET HEARTS: Dark chocolate containing 70 per cent and higher cacao content is the healthiest for your heart. S