ROME Getting energy, drowsiness, gloominess and reduced performance are just a few signs of changing the season. In order to regain vitality and well-being, a good selection of dishes is good for us. A number of foods stimulate the production of substances that help keep your mood good, writes Italian daily La Repubblica.
There is less light, the temperature falls and the demands on our performance are getting higher. Autumn brings some customization issues that are different for everyone. Autumn splines every fifth of Italy. But it is not something that can not be overcome, for example with a quality menu. The B vitamins B, Vitamin C and E help us prepare the body for first cold and higher moisture. Why are these vitamins important and in which foods are they?
How about a good mood?
Group B vitamins help maintain good mood. Between food and mood, there is a close relationship and some foods help balance it, explains Michelangelo Giampietro, a nutritionist and sports medicine specialist at CONI Roma Sports School. The right meals are those containing micronutrients such as B vitamins, especially B12, which give energy to body and mind. Most of these vitamins contain eggs, cheeses, yogurt, milk and mozzarella.
They also help tryptophan-rich meals, the serotonin-containing hormone-regulating mood. "It is present in most proteins we eat and improves mood, concentration and memory," says Giampietro. Tryptophan has a positive effect on stress as it increases serotonin production in the presence of group B, carbohydrate and iron vitamins. A good source of energy, carbohydrates and tryptophan are, for example, pasta.
Smell of dried fruit. How to keep vitamins for the winter?
"In autumn diet foods rich in Vitamin C, which increase resistance to infections, facilitate iron absorption, contribute to the formation of collagen and act as antioxidant and anti-aging agent," says Loreto Nemi from Roman Catholic University. Most vitamin C contains cabbage, cabbage, broccoli, paprika, spinach and citrus fruits.
Vitamin E belongs to a group of substances that are soluble in fat. It usually collects in the liver and does not need to be eaten regularly. His body releases him after small doses when his needs become necessary, says Loreto Nemi. The recommended daily dose is 36 micrograms. It is an important cellular antioxidant that fights for free radicals and aging.
Nuts and seeds
A natural source of vitamin E is mainly nuts, almonds and seeds. "They are rich in fiber, important long-chain fatty acids and only for vitamin E. They contain minerals like magnesium and potassium. They are a concentrate of very useful macro and micronutrients," explains Nemi. Preferably, you eat five to six nuts a day. is also rich in vitamin E and unsaturated fats, such as extra virgin olive oil, which are important to the body. The perfect breakfast is full grain 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 the brain and blood pressure balance. Magnesium helps with a tension period. Where can we find them? "The dried fruit is rich in magnesium and is suitable as a morning or afternoon food to suppress hunger. Sweet potatoes have enough potassium but also traces of calcium and sodium, zinc and magnesium," adds Loreto Nemi.