3. Lean Proteins: Building and Repairing Your Bo
Proteins are the building blocks of your body. They are essential for tissue growth and repair, the production of enzymes and hormones, and for keeping you feeling full.
- Fish (salmon, tuna, sardines): Especially fatty fish, rich in Omega-3, beneficial for the brain and heart.
- Skinless poultry (chicken/turkey breast): Lean sources of high-quality protein.
- Legumes (lentils, chickpeas, beans): Excellent sources of vegetable protein, as well as fiber and iron.
- Eggs: A complete food, with high biological value proteins and multiple vitamins .
Daily tip: Include a lean protein source in every meal to optimize satiety and muscle maintenance.
4. Healthy Fats: Nourishing Your Brain and Heart
Not all fats are created equal. Healthy fats are vital for the absorption of fat-soluble vitamins (A, D, E, K), brain function, and cardiovascular health .
- Avocados: Rich in monounsaturated fats and potassium.
- Nuts and seeds (almonds, walnuts, chia, flax): Little bombs of Omega-3, fiber and antioxidants.
- Extra virgin olive oil: The basis of the Mediterranean diet, with anti-inflammatory properties.
Daily tip: Add a handful of nuts to your yogurt, a slice of avocado to your salad, or use olive oil for coo
