Stay on top of your game by eating the right kind healthy food.

Holy Crop!

Want to supercharge your summer salads? Then it’s time to upgrade your produce picks. Tomatoes grown using organic fertilisation and organic pest-control techniques contained 55% more vitaminC than conventionally grown tomatoes, a new Brazilian study found. Plus, the organically grown tomatoes housed 139% more disease-fighting antioxidant phenols. Organic farming can subject crops to more stressful growing conditions, which may boost their natural defences and antioxidant stockpiles, the researchers say.

Seoul Food for Your Heart

Feast on bacteria and boost your heart health. People who ate about one cup of kimchi every day for a week saw their LDL and total cholesterol levels decrease by as much as 10%, a Korean study found. The lactic acid bacteria produced as kimchi ferments may help break down blood cholesterol, the scientists say. Try kimchi stirred into scrambled eggs, stuffed into steak rolls or served with grilled salmon and rice.

The Sugar Surge

Beware the spike. A food with a moderate glycaemic index (GI), like orange juice, can spike blood glucose far more than a low-GI food, like applesauce, will – even if both have a similar amount of carbs. (See the chart, adapted from Nutrition for Sport and Exercise, by Dr Marie Dunford and Dr J. Andrew Doyle) Those peaks add up: diets that spike blood glucose may impair insulin function, leading to diabetes.

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Pork Rinds

What They Are – These fried pork skins are savoury, slightly salty and surprisingly light.

Why They’re Healthy – Sure, a serving contains 9g of fat, but it only has 627kJ and packs 17g of protein (about five more than biltong).

How to Eat Them – Deploy them when you want some crunch with your sandwich, or break them into bite-sized pieces to use as “croutons” in a summer salad.