🐟 3) Salmon: omega-3 for brain, mood and heart
Salmon is an excellent source of high-quality protein and long-chain omega-3 fatty acids. These lipids are key to a healthy nervous system and cardiovascular function.
Highlighted Benefits:
- Contributes to cognitive function and mood.
- Provides satiating protein for muscle maintenance 💪.
- Provides vitamin D, valuable for bones and the immune system.
- It is very adaptable: baked, grilled, papillote or in poke bowls.
Nutritious cooking tips:
- Prefer gentle cooking (papillote) to preserve juiciness.
- Pair with seasonal vegetables and whole grains.
- If you don't eat fish, consider plant sources of ω-3 (chia, flaxseed).
Protein per 100g: useful comparison
| Food | Protein (g) | Plus practical |
|---|---|---|
| Salmon 🐟 | ~20 | Omega-3 + vitamin D |
| Chicken breast | ~23 | Lean and versatile |
| Eggs 🥚 | ~13 | Economical and complete |
Simple pairing: grilled salmon + lemon + dill + quinoa + asparagus. Perfect balance of flavors and textures.
🥦 4) Broccoli: the cruciferous vegetable that never fails
Broccoli combines vitamin C, vitamin K, folate, and sulfur compounds characteristic of cruciferous vegetables. It's inexpensive, easy to find, and can be prepared in a variety of ways.
Advantages you will notice:
- Provides satiety with few calories.
- It contributes to bone health and immune function.
- It offers a pleasant texture if cooked al dente.
- It is integrated into stir-fries, creams, bowls and tortillas.
Tips to make it delicious (and not overcooked):
- Whitens 1–2 minutes in boiling water and cool in ice water.
- Sauté with garlic and olive oil; finish with lemon.
- Add flaked almonds for a crunchy touch.
Vitamin C in common vegetables (per 100 g)
| Product | Vitamin C (mg) | Idea of use |
|---|---|---|
| Broccoli 🥦 | ~89 | Sautéed or steamed |
| Red pepper | ~127 | Raw in strips or roasted |
| Orange 🍊 | ~53 | In segments or freshly made juice |
Express Combo: steamed broccoli + olive oil + pepper + lemon zest + a little cured cheese. Ready in 6 minutes.
🌾 5) Oats: constant energy and happy microbiota
Oats are rich in beta-glucans, a type of soluble fiber that helps regulate cholesterol and maintain stable glucose levels. Its creamy texture and neutral flavor make it ideal for filling breakfasts.
Why include it daily:
- Releases energy in a sustained manner ⏳.
- Promotes satiety and craving control.
- It is economical, accessible and very versatile.
- It is integrated into porridge, overnight oats, homemade pancakes and cookies.
Carbohydrates: Fast or Slow?
| Food | Type of absorption | What will you feel? |
|---|---|---|
| Oats 🌾 | Slow | Stable energy and satiety |
| White bread 🍞 | Fast | Energy ups and downs |
| Quinoa 🌱 | Slow | Combines protein and fiber |
Breakfast that never fails: oatmeal + milk or vegetable drink + banana + cinnamon + a handful of nuts. Comforting, cheap and ready in 5 minutes.
