Nutrition Desk: 9 food combinations to make you lean and fit

After brewing yourself a cup of green tea, squeeze in the juice of one whole lemon. 1. Eggs and Mango Gives you: Firm skin There’s no need to apply several products to get good, firm skin. Just eat some eggs and mango, especially now that the fruit is in season. Eggs are naturally rich in amino acids that are essential for formation of skin-plumping collagen. And mango, which is rich in Vitamin C, works with these acids to boost collagen production. This helps build back lost stores in the body, which can significantly improve the appearance of skin. Do it right: To give a boost to your next breakfast, pair an omelette with a cup of fresh mango chunks, which supply nearly an entire day’s supply of Vitamin C. 2. Red Bell Peppers and Black Beans Gives you: Better Immunity They look good at the veggie market and are expensive. But here’s a good reason to buy them. You’ll absorb more immune-boosting plant iron by adding in some red bell peppers on your plate. Iron in black beans is hard for the body to absorb, however, adding a dose of Vitamin C-rich produce like red peppers converts the iron into a type that’s easier for the body to use. Do it right: There are great recipes online that show you how to mix your beans with red bell peppers and make the meal a tasty one too. 3. Extra-Virgin Olive Oil and Tomatoes Gives you: Better protection from diseases Tomatoes boast of four major carotenoids (alpha-carotene, beta-carotene, lutein, and lycopene) besides three potent antioxidants (betacarotene, Vitamin E, and Vitamin C) which may help fightcancer and heart disease. These protective chemicals are better absorbed with extra-virgin olive oil, which is high in healthy monounsaturated fats. Do it right: Leave the tomato skin on, since it is packed with phytochemicals. Extra-virgin olive oil is the least processed form, so it contains the most beneficial compounds. Store it away from heat and light to prevent it from going rancid. 4. Broccoli and Tomatoes Gives you: Protection against cancer Both are individually known to have cancer-fighting properties, but research has shown that together they are the Hulk of cancerfighting foods. Scientists found consuming tomato and broccoli at the same time was more effective at slowing the growth of cancerous prostate tumours than eating either vegetable alone. Do it right: Have one-and-a-half cups of broccoli along with twoand-a-half cups of fresh tomato, with pizza or spaghetti. 5. Oatmeal and Strawberries Gives you: A healthier heart Oats contain two important phytochemicals called avenanthramides and phenolic acids, which are known to work with Vitamin C to reduce harmful effects of bad cholesterol and help prevent plaque build-up that lead to heart attacks. Do it right: Enjoy a half cup of sliced strawberries with your morning bowl of oatmeal. 6. Green Tea and Lemon Gives you: A healthier heart Green tea, a rich source of powerful antioxidants called catechins, is known to help improve the heart’s health. However, according to studies only about 20 per cent of these compounds are absorbed by the human body. Adding lemon juice to green tea has been shown to increase the catechins level to 80 per cent. Do it right: After brewing yourself a cup of green tea, squeeze in the juice of one whole lemon. 7. Cinnamon and Whole Grain Toast Gives you: Extra energy and quicker weight loss Sprinkling cinnamon on your toast may help keep your blood sugar at a healthier level, which prevents dips in your energy and spikes in your hunger level. In a study published in the American Journal of Clinical Nutrition, cinnamon was found to slow the rate of stomach emptying after meals and reduce the rise in blood sugar after meals to negate more bingeing later. Do it right: Use whole grain bread, trans-free margarine and a teaspoon of cinnamon. 8. Garlic and Onions Gives you: Full-body protection Both these veggies contain a number of organosulfur compounds and heart-healthy plant chemicals that help keep arteries free of plaque. Some of these compounds have even been studied for their power to detoxify carcinogens in the body. Do it right: Most Indian cooking combines the two, however if you are in the mood for something else, the combination even works for soups and sauces. 9. Green Tea and Black Pepper Gives you: A slimmer waistline Forget crash dieting. After your next meal sip a cup of green tea with a little black pepper thrown in. The combination boosts the absorption of EGCG, a key antioxidant in tea tied to calorie burning, by 130 per cent. Experts say the compounds in green tea can affect the hormones that regulate hunger and fullness. Do it right: Studies say as little as a half-teaspoon of black pepper can increase the absorption of tea’s beneficial compounds.