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In each red gem of a tomato, you’ll find lycopene, an incredible disease-fighting antioxidant. Lycopene may help prevent prostate cancer, for starters. “Cooking the tomatoes, as well as serving them with a bit of olive oil , has shown to enhance the body’s absorption of the photochemical,” says Joan Salge Blake, EdD, RDN, a clinical associate professor of nutrition at Boston University. Whip up a tomato sauce with olive oil, or drizzle oil onto baked tomatoes. Or combine the ingredients in a summer grain bowl or a tomato naan pizza . Spicy stir-fry, anyone? “Turmeric has been used as a flavoring agent for centuries, but it also has powerful antioxidant and anti-inflammatory properties,” says Stephanie McKercher , RD, a culinary nutritionist in Denver, Colorado. The spice can help relieve symptoms of arthritis and may also benefit kidney health, according to a review study published in Redox Biology. While there haven't yet been enough human studies to fully understand how it works, preclinical studies show a slew of promising benefits that make it worthwhile to integrate a little turmeric into your diet. “Black pepper makes the beneficial compounds in turmeric more bioavailable, so I like to combine both spices in one dish for maximum benefit,” says McKercher. “They happen to taste delicious together, too — I use both in my recipe for golden milk muffins .” This vitamin-and-mineral combo will help keep your bones healthy.
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