Apples can help protect you from colon cancer. Research suggests that when the fiber in apples ferments during digestion, it produces compounds that fight the formation of cancer cells.
Magnesium—about 400 milligrams—can help muscles relax to ward off cramps and enhance recovery from workouts. Take it before bed to increase drowsiness. Calcium-magnesium-combo capsules are best.
Choline is a B-vitamin that reduces the risk of heart disease and boosts memory. More than 90 percent of Americans are deficient in it. Most people need about 500 milligrams a day, which you can get from one egg yolk. Fish, lean meat and beans are also good sources.
Yogurt fights gum disease, say Japanese researchers. They found that people who ate just two ounces a day cut their risk in half.
Corn isn’t a vegetable; technically it’s a grain. It’s also a high-glycemic-index food. Don’t use corn as part of your vegetable allotment. Instead go for green beans, asparagus, broccoli, etc.
Skim milk may be a perfect base for your postworkout powder. A study from McMaster University in Ontario, Canada, found that drinking skim milk after rigorous weight-training workouts increased lean-mass gain and fat loss.