Superfood duos that boost men's health

Broccoli and tomatoes



Healthy eating isn't just about what foods you eat, it's what you eat them with. Some ingredients, though packed with essential vitamins and minerals, pack more of a nutritional punch when combined with another superfood.
These food synergies can do anything from helping the body fight off cancer and boosting the health of your heart to strengthening bones and improving cognitive function.
Read on for our list of superfood power couples that work together to keep you happy and healthy.

Oatmeal and apples


Eating a combination of oatmeal and apples in the morning means - as far as your heart is concerned - breakfast really is the most important meal of the day.
Heart disease is by far the biggest killer of men in the UK (it kills around 75,000 men a year), so it's essential that you start fortifying your ticker's defences by eating the right foods.
Plain oatmeal (watch out for some varieties which are high in sugar) and apples are both low in salt but rich in soluble fibre, which helps lower levels of harmful LDL cholesterol in the blood and therefore reduces the risk of heart disease and stroke. Apples are also full of antioxidants quercetin and carotene for an extra heart-healthy boost.



Yoghurt and banana






We have had it drilled into us for years now that our digestive system needs so-called 'good' bacteria to boost our body's natural defences, reduce bloating and generally keep our gut happy.
According to the endless TV adverts, only a daily dose of probiotic yoghurt or yoghurt-based drinks can maintain a happy balance among the billions of bacteria cavorting around in our intestines. What they don't tell you is that, to unleash their full benefits, these probiotics also need 'prebiotics' - of which bananas are one of the most abundant sources - to be present in the colon.

Chickpeas and kale





Why does our body need iron? Its main function is to carry oxygen to red blood cells, and it plays a major role in regulating energy levels. So if you are feeling tired, chances are your system's iron reserves are running a bit low.
However, eating iron-rich foods isn't enough to give you a well-needed energy rush because your body finds it hard to absorb the mineral. The answer? Combine iron-laden chickpeas with a food that is rich in vitamin C, as this helps your cells absorb the iron and stop you falling asleep at your desk.
For best results, they should be eaten together, so shred some vitamin C-rich kale into your chickpeas to get the full benefit.

Steak and sweet potatoes


Most of us find it hard to say no to a good piece of meat, but did you know that, when eaten with the right foods, steak becomes a powerful force in protecting the body from infection?
Red meat (as well as chicken) is packed with zinc, a mineral which keeps the immune system ticking over nicely, but when combined with vitamin A (of which sweet potato is one of the best sources) it becomes even more effective.
In fact, your body needs zinc to carry vitamin A throughout your system, so oven-cook some sweet potato chips to accompany your steak and give your immune system a real boost.

Eggs and cheese


While a varied, balanced diet full of fresh fruit and vegetables should be enough to keep you fit and healthy, there are some nutrients that the body struggles to get through food.
Vitamin D, for example, is essential for maintaining healthy bones and reducing inflammation (helpful if you work out a lot), and though one of our main sources is sunlight, often our use of sunscreen limits its passage into the body.
Eggs are full of vitamin D, so combine an omelette with some grated cheese - the calcium in which cannot be absorbed without this vital supply of vitamin D - for extra-strong bones.

Blueberries and walnuts


Remember: what you eat does more than influence the size of your waistline, it also affects the health of your brain.
So to keep your grey matter happy, sprinkle some walnuts and blueberries onto your morning cereal. Both these ingredients contain polyphenols, nutrients which have been shown to boost memory and cognitive function.
Research also shows that together they team up to reduce the oxidative stress that attacks and weakens the brain as we get older.

Turmeric and pepper



Next time the missus tells you that curry isn't good for you, you can throw it back in her face (not literally, of course).
Turmeric, a spice which is often used in Indian food, has been shown to have powerful anti-inflammatory properties, preventing cell damage and protecting the body from cancer thanks to a polyphenol called curcumin.
However, studies show that the curcumin in turmeric has low bioavailability, meaning your body fails to absorb most of the compound. Thankfully, there's a simple solution - adding black pepper increases curcumin's bioavailability 1,000 times over.

Green tea and lemon juice



Green tea has been linked with a number of health benefits, from fighting cancer and cardiovascular disease to protecting the body from viral infections and osteoporosis. The tea is high in antioxidants, most notably health-promoting catechins.
However, research has shown that most of these unique nutrients are lost to the body during the digestive process.
To counteract this unfortunate reaction, squeeze some fresh lemon juice into your hot beverage. According to a study carried out at Purdue University in Indiana, this allows the body to absorb 80% of the antioxidants in green tea that promote good health.