RIM A little energy, drowsiness, darkness and reduced performance are just some signs of season change. In order to regain vitality and well-being, a good selection of meals is good for us. Numerous foods encourage the production of substances that help maintain your mood, writes the Italian daily La Repubblica.
There is less light, the falls and demands for our performance are getting bigger. Autumn brings with it some adjustment problems that are different for everyone. Autumn is dispersed every fifth of Italy. But this is not something that can not 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 moisture. Why are these vitamins important and where are the foods?
How about a good mood?
Vitamin B groups help maintain goodwill. There is a close relationship between food and moods and certain foods help balance, explains Michelangelo Giampietro, a nutrition and sports medicine specialist at the Roma Sports School. True meals are those containing micronutrients such as vitamins B, especially B12, which supply energy to the body and mind. Most of these vitamins contain eggs, cheeses, yoghurts, milk and mozzarella.
They also help meal-rich tryptophan, a serotonin-containing mood regulating hormone. "It is present in most proteins that we eat and improve mood, concentration and memory," says Giampietro. Tryptophan has a positive effect on stress as it increases the production of serotonin in the presence of group B, carbohydrates and vitamins of iron. A good source of energy, carbohydrates and tryptophan are, for example, pastes.
The smell of dried fruits. How to keep vitamins for winter?
"In autumn nutrition, 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," says Loreto Nemi of the Roman Catholic University. Most vitamins C contain cabbage, cabbage, broccoli, peppers, spinach and citrus.
Vitamin E belongs to a group of substances that are soluble in fat. Usually it accumulates in the liver and does not have to be eaten regularly. His body releases him after a small dose when he needs a need, says Loreto Nemi. The recommended daily dose is 36 micrograms. It is an important cellular antioxidant, which is fighting free radicals and aging.
Nuts and seeds
The natural source of vitamin E is mainly nuts, almonds and seeds. "They are rich in fibers, essential fatty acids of long chains and only for vitamin E. They contain minerals such as magnesium and potassium, they are a concentrate of very useful macros and micronutrients," explains Nemi. Ideally, eat five to six walnuts a day. Also, avocados are rich in vitamin E and monounsaturated fats, such as extra virgin olive oil, which are important for the body. The perfect breakfast is a lot of grain bread, with half ajokado and sunflower seeds and sesame seeds.
Help with mineral salts can also help. Iron, for example, supplies energy while potassium is useful for balance of the brain and blood pressure. Magnesium helps in the period of tension. Where can we find them? "Dried fruits are rich in magnesium and are suitable as morning or afternoon snack foods. Sweet potatoes have enough potassium, but also traces of calcium and sodium, zinc and magnesium," adds Loreto Nemi.