4. Iron (8-15 mg/dl)
Recipe: Spinach and citrus green juice
Ingredients: 1 cup spinach, juice of 1 orange, ½ lemon, 1 tablespoon honey.
Preparation: Blend the spinach with the citrus juice and sweeten with honey. Consume on an empty stomach 3 times a week.
Directions: The vitamin C in citrus fruits improves iron absorption. Combine with lean meat or lentils if you’re deficient.
5. Vitamin D3 (20-50 ng/ml)
Recipe: Salmon with Broccoli
Ingredients: 1 salmon fillet, 1 cup of broccoli, 1 tablespoon of olive oil, lemon.
Preparation: Bake the salmon in olive oil and serve with steamed broccoli.
Instructions: Salmon is rich in vitamin D. Expose yourself to the sun for 15 minutes a day (before 10 am) to synthesize it naturally.
General recommendations
Hydration: drink 2 liters of water a day to maintain sodium and potassium balance.
Exercise: 30 minutes of physical activity a day regulates blood pressure, glucose, and cholesterol.
Check-ups: Perform annual clinical tests to monitor these values.
These prescriptions are supplements, not a substitute for medical treatment. If any of your values are persistently altered, consult a specialist. Take care of your health consciously!
