GOOD PHYSICAL SHAPE, BUT ALSO SKIN SHINE AND HAIR HEALTH, COME FROM THE TABLE:
1 – Water – It’s so good, but not always considered. Two liters of water per day is always a valid reference parameter.
2 – Sea fish – anchovies, mackerel, sardines: should be consumed at least two to three times a week. Fish has a high concentration of protein and good fats, Omega 3 and Omega 6, so it is very useful for fighting tissue aging and muscle health.
3- The egg-yolk of the egg has a high concentration of vitamin B6, but also provides a good supply of vitamin A and D, as well as protein and fat. Adding an egg to a salad or making an omelet contributes to the beauty of the hands, as the substances in the egg help to strengthen the nails.
4 – Whole grain rice – Carbohydrates are a great source of energy. Brown rice can be a good solution: it gives you efficient energy, provides you with protein, some lipids and missing cholesterol. It is very high in fiber and has a lower glycemic index than white rice.
5 – Avocado – Thanks to its unsaturated fatty acids and vitamin E, it is a great ally of skin elasticity. Ideally, it should be consumed once or twice a week. It can be added to a salad, or consumed alone, as a second course.
6 – Walnuts-They are a real mine of fatty acid, which improves tissue elasticity and therefore gives a soft and bright skin. They are rich in vitamin E, antioxidants and omega Eat only four nuts a day, or add them to salad or yogurt.
7 – Blueberries – Contain anthocyanins, a useful polyphenol for acting as an antioxidant.
8- Tomatoes- Although they are a summer vegetable, they are available throughout the year and can also be consumed in the form of concentrate and sauce, which retain their properties. They are very rich in lycopene, an antioxidant that protects cells from the action of free radicals. They are also low in calories, so a good tomato salad is a valuable ally of those who want to lose a few pounds.
9. Green tea – It is a delicious and very useful drink. It has antioxidant and cleansing properties, and is also linked to the beauty of hair, because it strengthens and prevents hair loss. To see results you should consume at least two glasses a day.
10. SUGAR – Do not underestimate it because it gives our body the necessary energy for action. It is important to consume it in small amounts. For example, if we want to sweeten a drink, we can add “stevia”, which is a less caloric sweetener.
