Contents
1. Chicken and pine nuts. For strengthening hair and nails
Zinc and Proteins
Pine nuts contain a large amount of zinc, which strengthens hair and nails, activates their growth. But together with zinc it is necessary to eat proteins contained in chicken meat.
Helpful advice
Make a chicken and vegetable salad and sprinkle pine nuts on top. By the way, vitamins and minerals from vegetables will be assimilated more successfully due to unsaturated fatty acids contained in nuts.
Alternative
Cereals are also rich in zinc. Therefore, instead of pine nuts, you can add boiled wheat grains to the salad and season it with a little olive oil.
2. Carrots and olive oil. Improves vision
Vitamin A and healthy fats
Vitamin A is essential for visual acuity. It is fat-soluble, that is, it is necessary to ensure that fats enter the body along with it – in small quantities, preferably polyunsaturated.
Helpful advice
Sauté the coarsely chopped carrots in the wok. Or, make a salad of carrots, avocados, olives, or other foods that contain healthy fats and season with olive oil and a little vinegar.
Alternative
Instead of carrots, you can take tomatoes, which, by the way, contain lycopene, a substance that strengthens the immune system. Just like vitamin A, lycopene is better absorbed with fats. A small amount of pine nuts added to tomato salad is a great source.
3. Brazil nuts and broccoli. Strengthens the immune system
Selenium, chlorophyll and vitamin E.
Brazil nuts are a fantastic source of selenium. This substance, as well as biologically active substances, including chlorophyll and vitamin E, contained in broccoli, is known for its ability to strengthen the immune system. Researchers have found that these substances, entering the body at the same time, increase the beneficial potential of each other. In a scientific experiment, it was found that this tandem inhibits the growth of cancer cells 13 times more actively than when these substances enter the body separately.
Helpful advice
Make a salad with broccoli, low-fat Greek yogurt, dried cranberries, and coarsely ground Brazil nuts.
Alternative
Tomatoes and broccoli together are as powerful a tandem as brazil nuts and broccoli. You can also use flaxseed or sesame seeds instead of Brazil nuts, or eat broccoli along with fish and shellfish, which are also high in selenium.
4. Shrimp and pasta. Improves brain function
Vitamin B and magnesium
For the normal functioning of brain cells, magnesium is needed (there is a lot of it in all wholemeal products), and vitamin B6 (there is a lot of it in shrimp) improves the absorption of this element.
Helpful advice
The easiest option is shrimp pasta. Fast, tasty and healthy for the mind.
Alternative
Large amounts of vitamin B6 are found in liver, crustaceans and pistachios. A large serving of white beans or lentils will provide you with magnesium.
5. Berries and oatmeal. For healthy blood vessels
Phenols and Vitamin C
American scientists have found and documented that the combination of phenols and vitamin C (berries) contained in oatmeal doubles the ability of these substances to prevent the formation of cholesterol plaques on the walls of blood vessels.
Helpful advice
Add a handful of berries to the oatmeal and wash it down with low-fat milk. The sweet taste of the berries will help you avoid sugar.
Alternative
A glass of orange juice with a slice of rye bread is also great for lowering blood cholesterol levels.