Folate, or lack of it, is linked to depression in new research. If you’re feeling down, you may want to supplement or eat more foods high in folate, such as spinach.
Water can increase testosterone—if you’re dehydrated. A study in the Journal of Applied Physiology reported that dehydrated trainees had reduced test levels compared to those who worked out fully hydrated. Apparently, low hydration increases cortisol, which saps testosterone. Drink up before, during and after your training.
Vitamin D can help reduce your chances of catching a cold. Your body synthesizes vitamin D from sunlight. Because you don’t get much sun in the winter, you’re more susceptible to colds and flu. A study in California found that subjects who took 200 I.U. of vitamin D daily did not get ill throughout the winter.
Yogurt can put you in a better mood. New research suggests that the good bacteria in yogurt keep the digestive tract healthy, which postively affects the central nervous system, lifting your mood.
Peppers can get you leaner. Season your food often with spicy peppers, as the capsaicin in them increases your metabolism and curbs your appetite.