Apples
It’s crunch time. The quercetin found in an apple a day will improve lung capacity and protect against pollution, say scientists at St George’s Hospital Medical School, London.
Servings per week: 5
Try ways to run safely in the dark or Servings per week: 150g fillet x2.
Avocado
The sodium, potassium and magnesium found in the creamy fruit improved lung volume and oxygen flow in a study published in the American Journal of Epidemiology.
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Cook up tortilla soup with avocado.
Marmite
Even if you hate it, try to love it for your heart’s sake: Bristol University scientists say the benfotiamine in the spread has a beneficial effect on your cardiovascular function.
Servings per week: on toast x3
Champagne
Raise a glass to your heart, say Reading University scientists. Their studies found the polyphenols in bubbly reduce the loss of nitric oxide from the blood, improving circulation.
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Steak
Each footstrike damages red blood cells, lowering your levels of iron – key to getting oxygen to the working muscles. Heme iron in steak is easily absorbed, says sports dietitian Karen Reid.
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Tofu
Bean curd is a source of unsaturated fats. A study in the Journal of the American College of Cardiology found that eating these fats post exercise boosts blood flow by up to 45 per cent.
Servings per week: 150g x2
