ROME A little energy, drowsiness, gloom, and decreased performance are just a few signs of changing seasons. To regain vitality and well-being, the choice of dishes that are good for us. A number of foods stimulate the production of substances that help maintain your mood well, writes the Italian daily La Repubblica.
There is less light, the temperature drops and the demands on our performance are higher. Autumn brings several different adaptation problems for everyone. Autumn splines are one-fifth each from Italy. But that is not something that cannot be overcome, for example with a quality menu. B vitamins B, Vitamins C and E will help us prepare the body for the first cold and higher humidity. Why are these vitamins important and what foods do they find?
What about a good mood?
Group B vitamins help maintain a good mood. Between food and mood there is a close relationship and certain foods help balance it, explained Michelangelo Giampietro, a nutritionist and sports medicine at CONI Roma Sports School. The right foods are foods that contain micronutrients such as vitamin B, especially B12, which supplies energy to the body and mind. Most of these vitamins contain eggs, cheese, yogurt, milk and mozzarella.
They also help foods rich in tryptophan, a hormone that regulates serotonin. "It is present in most of the proteins we eat and improves mood, concentration and memory," Giampietro said. Tryptophan has a positive effect on stress because it increases serotonin production in the presence of group B, carbohydrates and iron vitamins. Good sources of energy, carbohydrates and tryptophan are, for example, pasta.
The smell of dried fruit. How to maintain vitamins for winter?
"In the autumn diet, foods rich in vitamin C, which increases resistance to infection, facilitates iron absorption, contributes to the formation of collagen and acts as an antioxidant and anti-aging agent," said Loreto Nemi of the Roman Catholic University. Most vitamin C contains cabbage, cabbage, broccoli, paprika, spinach and citrus fruits.
Vitamin E belongs to the group of fat-soluble substances. It usually accumulates in the liver and does not have to be eaten regularly. His body released him after a small dose when his needs became necessary, said Loreto Nemi. The recommended daily dose is 36 micrograms. These are important cellular antioxidants, fight free radicals and aging.
Peanuts and seeds
Natural sources of vitamin E, especially nuts, almonds and seeds. "They are rich in fiber, essential long chain fatty acids and only for vitamin E. They contain minerals such as magnesium and potassium. They are very useful concentrations of macro and micronutrients," explained Nemi. Ideally, eat five to six nuts a day. Also, avocados are rich in vitamin E and monounsaturated fats, such as extra virgin olive oil, which is important for the body. The perfect breakfast is whole wheat bread with half avocado and sunflower and sesame seeds.
Help with mineral salts can also help. Iron, for example, supplies energy while potassium is useful for brain balance and blood pressure. Magnesium helps with periods of tension. Where can we find it? "Dried fruit is rich in magnesium and suitable as a morning or afternoon snack to suppress hunger. Sweet potatoes have enough potassium but also traces of calcium and sodium, zinc and magnesium," Loreto Nemi added.