WHAT to EAT WHEN…

Nutrition has to do with everything!

Nutrition, health, beauty and well being… I can say these words mean the same thing and are somehow related 😉

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What to eat when you want to:       

1-    Maintain your immunity:

 

– Kiwi fruit: You know that vitamin C plays a big role in your immune system, but did you know that kiwi has twice as much vitamin C than oranges.

Have 2 to 3 kiwis a day or have it as a juice!

 

– Probiotic yogurt:

I personally advice you to keep this friend in the fridge! It helps multiply the level of good bacteria in the digestive tract and prevents pathogens from entering your system.

– Oysters:

Oysters are excellent sources of zinc which plays an essential role in enzyme system regulation. That’s why increase oysters consumption to boost your immunity.

Smoked oysters on a wholegrain toast are tasty, nutritious and full of zinc!

 

2-    Control your cholesterol:

– Oats:

Oats are made from the soluble fiber, beta- glucan. Beta- glucan binds with bile acids that are made from cholesterol and helps flush them out of the body, before they get absorbed.

– Nuts:

Nuts are rich in unsaturated fatty acids which are needed to decrease cholesterol level, just like avocados and olives.

Eating 45g of nuts a day (one handful) reduce the risk of heart diseases. Also try walnuts and almonds as a snack!

 

3–     Enhance your energy:

– Breakfast cereals:

Chose wholegrain breakfast cereals to get an energetic morning and to feel energetic for the rest of the day. Many breakfast cereals have added vitamin B like thiamin and vitamin B12, so check your nutritional panel while shopping.

 

    – Red lean meat:

If you feel that you are weak and you don’t have energy for anything, one of your first stops is to check your iron intake.

 Iron deficiency is a significant heath problem. Too little iron intake in daily meals and high demands at certain stages of life can lead to low iron stores in the body, which causes anemia.

Lean red meat is one of the richest sources of iron, so aim to have 3 to 4 serves a day (almost 150 g).

4– Support your skin:

–         Berries:

Some nutrients are very beneficial to skin health. Richly pigmented purple and red fruits are packed with antioxidants called Anthocyanins that have been shown to have anti-ageing properties, specifically for the skin and the brain cells.

Berries also are rich in vitamin C, which is needed to build collagen, and maintain elasticity and firmness in the skin.

–         Tomato paste:

Also rich in vitamin C, and it is the antioxidant Lycopene that has all the power! Consuming Lycopene- rich tomato pastes protect against sun induced skin ageing; this is because Lycopene has the ability to neutralize the free radicals that form when skin is exposed to ultraviolet light.

–         Leafy greens:

Folate in green leafy vegetables can help prevent cellular DNA damage. It helps your skin, your hair and nail cells to divide, repair and renew.

Almost many beauty products contain now Folate, known as Folic acid on packaging.

And, of course, exercise well, sleep tight and let your personality shine!! 😉