When I first started [drinking coffee], I never thought about the health implications.

For students, in order to make it through the day in a conscious state, coffee seems to do the trick. It holds the ability to turn a person’s drowsiness into absolute vitality, but the question still stands: is this dependent
relationship worth the added health risks?

For some, the addiction is gradual. The initial craving starts off harmless, until the need becomes more frequent, and before you know it, you’re hooked.

“When I first started [drinking coffee] I never thought about the health implications,” said Sarah Herajelahi, a third-year sociology student.

“I don’t like putting something in my body that is bad for my health. That just doesn’t flow with me.”

According to Kim McColl, a dietitian at Toronto Public Health, the recommended caffeine intake is 400 milligrams a day, which is equivalent to three cups of coffee. Anything higher than this can have harmful consequences.

“I think the primary concern is that people underestimate the amount of caffeine that they actually consume in a day,” said McColl.

“It can add up really quickly, and people need to be more conscious of it.”

Some of these effects, said McColl, reveal themselves in the form of nervousness, an inability to sleep, headaches and severe irritability. Those who consume higher doses of caffeine are also reported to have an
increased heartbeat, and some cases can result in feelings of nausea.

McColl says that these symptoms differ from person to person. The maximum daily intake is based on one’s body weight, so the effects can be more severe depending on the individual.

With the sizeable average workload allotted to students, the jolt of energy that caffeine provides seems to take precedence over its negative side effects.

“The health factor of coffee does affect me, but then I think of studying and staying awake seems more important,” said Yash Mehta, a fourth-year aerospace engineering student.

“I’m a grad student and coffee keeps me going, especially during crunch time,” said David Shell, who is completing a Masters of Spatial Analysis degree.

However, drinking a cup or two of coffee a day is not all bad. According to Valerie Smigielski, an employee at Nutrition House in the Eaton Centre, drinking coffee in moderation is not harmful to your health. In fact, it can even be beneficial.

“If you drink coffee black and make sure that it’s organic, it can actually be good for you,” said Smigielski.

Coffee, similar to wine, contains antioxidants that can help to prevent heart disease and certain types of cancers. Smigielski said that these benefits should not be incentive for people to maximize their daily intake. Too much coffee can also increase some of these risks.

“It does have benefits, but the negative effects of caffeine are there too, so it would be better for your health to cut down on it,” McColl said.

Over the years, portion sizes have increased substantially. McColl says this is part of the reason the average person’s daily caffeine intake has risen. It’s a part of our social experience, and it ends up displacing other healthier choices.

“20 years ago a large cup was much smaller, so I think that’s where people make those mistakes,” said McColl.

Ben Freedman, a first-year photography student has worked at Starbucks for three years, and has
since been sure to lessen his caffeine intake.

“Everything in life needs to be taken in moderation – coffee being one of them.”

McColl encourages people to decrease their consumption gradually, and to satisfy those cravings by filling up a mug with half decaf coffee instead. So next time you want to reach for that cup of heated chemistry, try to find an alternative. Your palpitating heart will thank you.

“Friendship plays a big role [in promoting one‘s health and wellbeing],” said Elizabeth-Page Gould, an associate professor of psychology at the University of Toronto- Scarborough.

A study from the University of California Berkeley School of Public Health found women diagnosed with cancer had a quicker recovery when they spent increased amounts of time with their friends and relatives.

“Communication and social support aspects of friendship appear to be two very fundamental reasons for why friendship is a good thing for people,” said Gould.

Stephen Muzzati, associate professor of sociology, says that socialization is a part of life.

“We’re all socialized. It just happens. Socialization is a life-long process; we’re all experiencing it at a different time,” he said.

It seems like we have more communication, more people that we consider friends these days than our grandparents did.

Studies have suggested that friends have such a great impact on each other, because they discouraged unhealthy behavior, such as smoking and heavy drinking. Friendship can also decrease feelings of depression and boost one’s self-esteem.

At The University of California in Los Angeles, researchers found that hanging out with friends can decrease the amount of stress we experience on a daily basis. According to The Nurses’ Health Study from Harvard Medical School, the more friends a woman had, the less likely she was to develop severe impairments. Researchers concluded that not having close friends was just as harmful to your health as smoking or carrying extra weight.

Not only did social interaction prove to be cruicial in living a healthy life, there has also been evidence to show that it facilitates cognitive functioning.

A simple exchange or conversation with another person relies partly on attention, working memory and cognitive control. Also, being with others greatly impacts one’s well-being and those with low social connections are more prone to mental illness and depression, according to the study done at the University of Chicago. Although the study signified the importance of social interaction, it hinted that social interaction may also be on the decline, one in which people are having fewer interactions with others.

Gould disagrees.

“In terms of just size of social network, that’s been increasing with every generation. It seems like we have more communication, more people that we consider friends these days than our grandparents did.”

Yahya Rafique, a first-year graduate in compurer science sees the value of establishing social connections.

“[Socializing with others] shapes your personality. When you don’t interact, you live in [the] world in your own perspective,” Rafique said.

Azita Pourrastezar, a first year civil engineering student, prioritizes her time so that she will have time to socialize.

“I manage my time, do my work earlier, then [I] have time to spend with [my] friends.”

Gould says that even studying with friends also has great social benefits.

“Do your school work together at the library, you are interacting with each other. Study hard, get good grades and still hang out with your friends.”

Instead of taking anger out on your paper, release it on the dance floor. Every Monday, students can participate in a Latin cardio class. This particular fitness routine is choreographed to upbeat Latin music, and the theme of the month is Mamba. It is included with the rest of the group fitness classes, for $35.

“Once the music starts to play, students are able to forget about the rest of their worries,” said the Latin cardio instructor, Ildiko Hedyi.

“I like to call it active meditation.”

Hedyi says that throughout her40-minute class, people are able to place themselves in a different world.

“I always come to her class before I have to study,” said Amanda Sajtos, a fourth-year psychology student.

People come to university with such active backgrounds, and then all of a sudden they don’t seem to care about anything but academics.

Other participants in the class don’t even realize the intensity of their workout.

“It is so energetic, that you barely notice when [Hedyi] is pushing you,” said Diana Pestana, a fourthyear psychology student.

“She is upbeat and happy, and it always puts you in a good mood.”

The aquatic programs at the RAC offer something different, and are also a good way to improve stroke techniques, as well one’s stresslevel. According to Cara Scott-McCron, the aquatics coordinator at the RAC, students don’t realize the benefits that swimming can have when it comes to relaxation.

“During exam time, this facility gets very quiet,” said Scott-McCron.

“That’s the time you want to be working out, because you give yourself an outlet.”

Scott-McCron also explains that water is what supports the muscles, so by allowing yourself to lay on your back and release muscle tension, you are also able to wash away your anxieties and give your mind a break.

As long as students have a gym membership, leisurely swimming is free. If people wish to relax even further, one introductory swimming lesson costs $35, which also includes a consultation.

For those that aren’t a fan of splashing around, but still want to get the adrenaline flowing, learning progressive boot camp movements is another way to revitalize.

Alex Bourgeous, the instructor of the boot camp class on Mondays, believes it’s not just the energy and endorphins that are important, but it’s about the sense of community it creates.

“It’s generally the same group of people that come into my classes, so they end up forming a relationship with one another,” said Bourgeous.

Bourgeous recognizes that students are so overwhelmed by heavy workloads that they lose that sense of balance in their daily lifestyle.

“People come to university with such active backgrounds, and then all of a sudden they don’t seem to care about anything but academics,” said Bourgeous.

“You just end up putting your body through an emotional roller coaster.”

Being good to yourself and producing endorphins is a sure and natural way to perk yourself up. The RAC has an athletic program for everyone, and it’s designed to be available on a student budget.

One of the organizers of the fair, Heather Grebler-Lush, said ‘The main idea of this event is to show students what’s available on campus and what’s covered under the Ryerson Health Plan”.

The event started off with a n introductory speech from Ryerson University President, Sheldon Levy, followed by speakers on healthy, smoke-free living. Each speaker had a very different experience with smoking, but all of them noted that getting support can be a turning point for those who try to quit and often there is never enough people who will help you from the beginning to the end.

The good news is Ryerson offers this support through “Leave The Pack Behind” team, which is a part of the Health Promotion on campus. They understand that quitting smoking, although beneficial, is an extremely hard thing to do as nicotine is among the most addictive substances. Because it reaches a smoker’s brain within three seconds, a person will experience continuous cravings and this craving is satisfied in a matter of seconds. After the first puff, it is so tempting to have ‘one last cigarette’. Support is available to students through courses and workshops that are offered at the POD 448 (call (416) 979-5000 x6619 prior to coming).

For those who want to quit on their own, Health Promoters outlined some basic tips: set a date, write down reasons for quitting, let everyone know about your plans and ask them not to smoke around you, and avoid some events that may trigger your smoking for a month or so.

The fair also had plenty of booths promoting health and well-being. For example, Health Promotion team which consisted of Peer Mental Health, Active Nutrition, and Sex, Substance, Safety Booths.

Students and volunteers gave advice on the spot and informed visitors on where to get additional help. “We do free nutrition counseling for students, if anyone has any questions that are nutrition-related, we can help at our office,” explained Maria Vlahek, who is an active health promoter, as well as a fitness instructor, and a nutrition student at Ryerson.

“For example, if a student is vegetarian, we can educate him or her about sources of protein available.” All you have to do is send an e-mail to eatwell@ryerson.ca and they will organize the meeting with a third or fourth year nutrition student.

The Recreation Center was also there to advertise their services. Emilie Trottier, who is a CanFitPro assistant, explained the benefits of joining RAC, such as group classes as well as personal training sessions, although for an additional fee. “However, if you don’t know where to start personal trainers can help with ideas, pointers and suggestions for free. Ask them questions if you have any”, she added. Also new this year, RAC offers eight-week Boot Camp, that started on Feb 1, which includes nutrition classes, personal training sessions, and progress checks. The eight-week program costs $300 for students.

Another big news item on campus this year is an Eat Smart approval of the main cafeteria and its certification by Toronto Public Health. They are eliminated meals with excessive fat, adding more barrels of fruits. Lastly, Vlahek said the best tip that she would give to someone wanting to eat healthy is “Become familiar with the Canada Food Guide. Eat a variety of foods, don’t get stuck with fast food!

This fact is felt astutely in the health and fitness industry. It is no coincidence that commercials start airing a week prior to New Years Eve telling you how to “get back on track.” More swaying still are the aggressive late-night infomercials promising to help you shed inches with almost no time or effort.

Personal trainer Eric Astrauskas of Personal Trainer in Toronto has encountered more than one client lured in by big promises: “When I go to client’s homes I will often find old exercise equipment from new year’s resolutions past, sometimes dating from the 80’s,” he says. “It is like they have been keeping these pieces of heavy metal as hideous decoration.”

Though the allure of new fitness equipment or a 5-day fat flush is hard to pass up, many products on the market are gimmicky quick-fixes. While splurging on these items may help you achieve short-term goals, the results are usually equally short-lived and come with a hefty price tag.

Naturopathic doctor, Mahalia Freed of Dandelion Naturopathic, is familiar with resolutionists looking for quick results. “Commonly, people come in looking for magic pills for weight loss, for stress and for energy. There are no magic pills,” she says.

Keeping your resolution doesn’t have to be a costly wade through this season’s hottest health trends. It’s easier and cheaper to keep it simple, and that means exactly what your mother told you: exercise, a good diet, and willpower.

Start with a look at your daily eating habits. “I only strongly advise healthy eating, which includes non-processed foods, complex carbohydrates, lots of vegetables and fruits, and lean meats.” says Astrauskas. Looking for tips? Astrauskas calls The Eat Clean Diet by Tosca Reno “one of the best nutrition books I have ever read.”

If you want to develop a workout that you like, try taking advantage of the free promotional sessions with a personal trainer that some gyms give away. “You will experience safer and more effective workouts with a personal trainer,” says Astrauskas. “You will be motivated to push yourself past the point you believed possible… They will know methods to help you overcome stagnation or plateaus.”

If the gym isn’t your cup of tea, you can still get an effective workout at home. “A couple exercises that are a must to do at home would be walking lunges or squats,” Astrauskas says. He also suggests compounding these with other exercises, as you’ll burn more calories in less time. “You can combine the squat or walking lunges with shoulder presses or arm curls.”

If you’re looking to take advantage of the January sales on fitness equipment, look for adjustable dumbbells. “For the in-home gym, the most important piece of equipment to have is a set of adjustable dumbbells,” says Astrauskas. You can change the weight on this space-saving equipment, so you won’t outgrow it. Once you’ve started working out, you’ll want to make the most of every session.

Protein products are a great way to maximize your effort, but beware of the aggressively packaged kind. You’ve seen this jar before: emblazoned with an oily guy in front of the mountains he’s just conquered, or displaying a bikini-clad woman lured in by the glare of his biceps. But what you’re paying for here is the package, not the product.

“The best protein for body building is whey,” says Dr. Freed. Whey is a natural protein derived from cow’s milk, and is usually available in bulk at health food stores. “I would just say look for one that has no chemicals, no sugar, no artificial flavors. Look for one that is guaranteed to be from cows free of growth hormone.”

If a dairy-based protien isn’t right for you, Dr. Freed recommends Vega vegan proteins, which come in several smoothie-enhancing flavours, like vanilla and wild berry.

Post-workout snacks and drinks are marketed as revitializing to both body and mind, but the array of brands and ingredients can be challenging. Dr. Freed recommends Vega Sport drink mix, which you can pick up at health food stores. Available in single-serving sizes or a 30-serving tub, Vega Sport does more than balance your electrolytes. It promises to boost your energy levels, endurance, immune function, mental focus, and motor functions while reducing inflammation and body fat.

If Vega isn’t your bag, try keeping it simple and wholesome: “Post-workout, we often recommend a protein shake with greens. And then actual food,” says Dr. Freed.

If you’re looking for a little extra help, Astrauskas encourages clients to take a good multivitamin and omega oil, and to avoid overly complicated formulas. “I will recommend clients take only the basic supplements that have been heavily backed by scientific research.”

Both Astrauskas and Dr. Freed nix the use of drugstore weight loss supplements, like Hydroxycut, which was actually banned in May of 2009. But even without the mystery cocktail of potentially harmful ingredients, Dr. Freed underlines the fact that one pill won’t make your resolution happen.

“[People] expect one pill to fix things, fast, without having to look at their emotional connection to food, without addressing stress or metabolic concerns, and without changing their diet or exercise habits.”

However, those in pursuit of a great midsection should consider picking up Natural Factors PGX capsules. “It is a highly soluble fibre, taken in capsules with water before each meals. It aids with satiety, so that people eat less, and it also acts to regulate blood sugar. It specifically targets abdominal weight,” says Dr. Freed.

Even with aids, staying motivated can be difficult. Astrauskas keeps his clients motivated by keeping their regime fresh. “The key to setting a goal is to set short term goals and monitor your progress. When your progress starts to hit the plateau you must change our routine,” she says.

Dr. Freed sees people fall into a trap of setting restrictive guidelines and berating themselves for being unable to measure up to their sky-high expectations. “If we instead focus on nourishing ourselves, we can avoid this trap. We feel good when we move our bodies, and when we eat fresh, whole foods. So, listening to ourselves is actually the best motivator we have.”

Preparation:

In shallow dish, whisk together broth, mirin, 2 tbsp (25 mL) of the soy sauce, vinegar and half each of the ginger and garlic. Pour 1/3 cup (75 mL) of the marinade into shallow bowl and reserve remaining marinade. Score duck breast skin crosswise, then lengthwise to form a crosshatch. Place duck breast in shallow bowl and turn to coat. Cover and refrigerate for at least 1 hour or up to 4 hours. In ovenproof skillet, heat half of the oil over high heat and sear duck breast skin side down until golden brown and crisp. Turn duck breast over and place skillet in 425 F (220 C) oven for about 5 minutes or until thermometer reaches 155 F (68 C). Set aside.

Meanwhile, in large nonstick skillet, heat remaining oil over medium high heat and sauté broccoli, cabbage, mushrooms, pepper and remaining ginger and garlic for 2 minutes. Add reserved marinade and cook, stirring occasionally for about 4 minutes or until tender crisp. Whisk together cornstarch and remaining soy sauce and stir into vegetables. Cook, stirring for 1 minute or until sauce is thickened. Divide among 2 plates.

Thinly slice duck breast and place over top vegetable mixture to serve. http://www.foodland.gov.on.ca/english/meat/duck/recipes/teriyaki-glazed.html

If you wanted another recipe:
http://www.foodland.gov.on.ca/english/meat/pork/recipes/pork-apple-stew.html

Ice skating

Skating is not only fun, it’s a great form of cardiovascular exercise. You can burn anywhere from 250 to 810 calories per hour and tone the lower body muscles, such as the quadriceps and hamstrings and the core and back, which are naturally engaged to stabilize the body. So call your friends up and grab your skates! Toronto has many skating rinks scattered throughout the city. Visit http://www.toronto.ca/ parks/recreation_facilities/skating/outdoor_ice_rinks.html to find a skating rink near you.

Tobogganing

Have fun for free (and workout without realizing it). All you need is a snowy hill and some plastic. Invest in a fancy sled or go old school with a garbage bag. Experience the rush of adrenaline going down the hill and the high of endorphins released from the cardio workout you get from running back up. Not an easy feat in the snow. To really get your heart pumping, race your friends back up to the top.

Play in the snow (or clean it up)

Some more free social outdoor activities that are dependent on snow include building snow forts, igloos, snowmen or having a snowball fight. A not-so-fun activity that provides a real workout is shoveling snow. While running through snow is a fantastic lower body and cardio workout, shoveling is a total body-toning workout. Beware of injuries; use your legs to lift. Learn more about proper snow shoveling techniques by watching this video: http://www.youtube.com/watch?v=lp_Rwbp8S1k&feature=related

Staying in

If getting outdoors is not for you, there’s lots you can do indoors as well. Stairs, workout DVDs and dance parties are great ways to avoid the cold and get your heart pumping.

Fish

Cold-water fatty fishes, such as salmon, contain omega-3 fatty acids. These are essential nutrients that our bodies do not produce, so they must be consumed from food sources. Salmon contains omega-3 fatty acids DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which have anti-inflammatory properties and help keep arteries clear, thereby improving blood flow to the brain. They also help people cope with stress.

Elaine Lo, a registered dietitian at Humber River Regional Hospital said, “Our brains are 60 per cent fat. Omega-3 fatty acids help to feed the brain and keep it healthy.” Improved blood flow to the brain means better thinking capabilities.

Other cold-water fatty fishes include tuna, mackerel, sardines, herring, and mahi-mahi.

For vegetarians, the omega-3 fatty acid alpha-linolenic acid (ALA) can be found in flax seed oil released from freshly ground flax seeds.

Recommend servings: 2-3 servings a week.

Spinach

Leafy green vegetables are a good source of iron and folic acid. An iron deficiency can cause slower cognitive function, affecting the brain’s ability to pay attention, learn and memorize. Folic acid is associated with memory recall and faster information processing. Lo explained, “Consuming vegetables rich in phytochemicals can decrease memory loss by 35 per cent.” Boost your memorizing abilities and keep your brain functioning at peak condition—eat your greens!

Other leafy green veggies: Swiss chard, kale, romaine lettuce, arugula, dandelion greens, collard greens and mustard greens.

Recommended servings: 2 or more servings a day.

Quick Fixes:

Coffee

Not only does coffee keep you alert, it also has a positive affect on short-term memory. A recent study showed that areas of the prefrontal lobe that are involved with attention, concentration, planning and monitoring, were more activated in subjects who consumed 100 mg of caffeine, usually found in 1 cup of coffee, than those who were on a placebo. While coffee might be great for short-term memory recall (and help you stay awake for those late-night cram sessions), too much caffeine will do more harm than good. The brain still needs sleep to process and soak in all that information.

Recommended servings: 1-2 cups a day.

Peppermint Tea

The smell of peppermint has been found to aid with mental alertness and concentration. Peppermint tea has shown to have a calming affect on the body and is a common herbal remedy to soothe upset stomachs, nerves, nausea, headaches, cramps and sore throats. Peppermint leaves are rich in B vitamins, such as niacin, riboflavin and folic acid, which help improve the brain’s performance and concentration.

Recommended servings: 1-3 cups a day.

Bananas

Bananas are a great pre-exam snack. High in good carbs—fibre and natural sugars (fructose, sucrose and glucose)—and rich in potassium (an ion that oxygenates the brain), bananas provide a much needed energy boost and mental alertness to help you get through an exam in top form. They also contain tryptophan (an amino acid) that the body can convert into serotonin (a neurotransmitter that influences our moods) to reduce anxiety and help you feel relaxed.

Recommended servings: 1 a day.

In addition to a healthy diet rich in fruits, vegetables, whole grains and lean proteins, Lo offers the following suggestions to keep your brain in peak condition:

1. Get enough sleep. Research shows that sleep deprivation can interfere with memory.
2. Exercise regularly. Regular physical activity has been shown to decrease the risk of dementia and Alzheimer’s disease by about half. Aim for 30-60 minutes a day.
3. Challenge your brain. Keep your mind active.
4. Don’t smoke. Just as smoking increases your risk of heart disease, it can also decrease blood flow to the brain and cause serious damage.
5. Give yourself a break. Seek out ways to de-stress your life.

And once again, the internet comes to the rescue.

For those who like to cook but don’t want to invest a whole night of planning and preparation, www.thekitchn.com is a venue where you can get creative ideas. Simply by clicking on the “quick weeknight meals” tab, you are transferred to a page that organizes their recipes in omnivore, vegetarian, and international categories. All recipes take less than an hour to prepare and cook and, considering the results, it is time well spent. Rather than having your pork chops barbequed with peas and potatoes on the side, try Helen’s pork chops with savory blueberry sauce.

While spending half an hour on one of these entrées means it will not end up looking as good as the pictures, but it will taste great. For those looking to spice up their lives, thekitchn.com is a great resource for the adventurous chef.

Another great place to get tips on how to make your daily food intake as healthy and easy as possible is the Women’s Health magazine website. One of their pages, eatthis.womenshealthmag.com/articles_and_tips/smart_strategies has lots of articles on various aspects of eating healthy. The articles range from topics like “The healthiest cheap food in America” to “how to make fast food healthy,” giving students tips on how to keep off the freshman 15.

Men’s Fitness magazine also has a page dedicated to healthy recipes that will keep the food-lover’s mouth watering. Recipes include DIY pizza and a low-calorie bacon cheeseburger. See www.mensfitness.com/nutrition/healthy_recipes/.

While visiting these sites may seem to take up too much of your time, adopting a healthy lifestyle will save you time on the treadmill when bathing suit season approaches.

“Antioxidants counteract free radicals by repairing damage from them,” said Dr. Su-Ting Teo, director of Student Health and Wellness at Ryerson. “In medicine, [free radicals] refer to oxygen metabolism byproducts which have an imbalance of electrons to protons.” In layman’s terms, a free radical is an unstable molecule, because the positive and negative charges it contains aren’t equal.

This sounds innocuous enough, but they’re actually highly reactive and damaging. Not only do they attack the cells in your body, they also “mutate DNA to cause cancer,” said Dr. Teo. Living in an urban environment also makes you even more prone to them – in addition to being a by-product of breathing, they also come from pollution, some chemicals, and smoking. They’re even created in the process of deep-frying food.

This can sound daunting, but many research associations suggest a pretty easy fix – brightly coloured food. Each shade provides different antioxidants, working together to disable and clean up after free radicals.

Red, Yellow or Orange

Most warm-hued veggies contain carotenoids like beta-carotene, which we convert to vitamin A. Beta-carotene has been shown to fight certain kinds of cancer, help prevent heart disease, and strengthen our immune systems. You can find carotenoids in high doses in sweet potatoes or carrots, but it is present in most orange fruit and vegetables. Another common carotenoid is lycopene, found in grapefruit, tomatoes and watermelon. Lycopene is helpful in the prevention of prostate/breast cancer, and has been found to help lower cholesterol.

Because fruit and vegetables containing carotenoids are low in lipids, you can make eating these fruits more worth your while by also eating avocado fruit or oil. The lipids present in avocado significantly increase the body’s ability to absorb carotenoids.

Purple and Blue

Deeply coloured produce, like berries, contain an antioxidant called anthocyanin. This super-powered compound can halt tumor growth, improve sight, and protect your heart from nasty diseases. Anthocyanin is found in particularly large quantities in blueberries, which also contain vitamins C and E, copper, selenium, zinc and iron. In addition to helping cleanse your digestive tract, these also strengthen your immune system.

Brown

Though you might not think it, many brown foods are a great source of vitamin E. Vitamin E takes out free radicals that attack fat cells. You can find this vitamin in nuts like almonds and hazelnuts, sunflower seeds, or safflower oil.

Brown grains like wheat germ or brown rice also have selenium, which makes vitamin E more effective.

You can make vitamin E even more potent when combined with foods rich in vitamin C – think sweet potatoes, peppers, citrus fruits, or kiwi. Vitamin E can only neutralize one free radical alone, but coupled with C, vitamin E gains more momentum and can perform this task up to a thousand times – more bang for your bite.

Green

Green tea is a fantastic source of catechins, which can slow the growth of tumors and cataracts. The weight of one green tea leaf is 25% catechins.

Catechins in this form can help repair damaged or inflamed blood vessels, and reduce your risk of heart attack and stroke. You can also find catechins in berries and black tea.

When choosing a green vegetable, broccoli is best. Not only does it have beta-carotene and vitamin A, but it has folic acid, calcium and both soluble and insoluble fiber. Broccoli is also a cruciferous vegetable (like cabbage or cauliflower), and contains two phytochemicals which have been found to increase activity of enzymes that fight cancer-causing agents.

Dr. Teo said “many [students] don’t eat well because of time constraints,” but that is only one of an array of reasons, such as money or even personal taste. However, many of the foods listed above can be eaten raw for on-the-go snacking, requiring no prep time, and are available for very reasonable prices at grocery stores or fruit stands around the city. An adult requires five to 10 servings of fruit and vegetables every day, so when choosing yours make sure you pull from every colour group to get the most nutritional value from every meal.