ROME Little energy, drowsiness, anxiety, and performance decrease are just some signs of seasonal change. In order to restore vitality and well being, a good choice of dishes is good for us. Numerous foods encourage the production of substances that help maintain mood, writes Italian daily La Repubblica.
Less light, temperature drops and demands for our performance are getting bigger. Autumn also brings some adaptation problems that are different for everyone. Autumn spines of every fifth of Italy. But that is not something that can not be overcome, for example, with a quality menu. B Vitamin B, Vitamin C and E will help us prepare the body for first cold and higher humidity. Why are these vitamins important and in what foods are they found?
How about a good mood?
Vitamin B groups help keep a good mood. Foods and moods have a close connection, and certain foods help balance them, explains Michelangelo Giampietro, a nutrition and sports specialist at CONI Roma Sports School. True meals are those containing micronutrients such as B vitamins, especially B12, which supply energy to body and mind. Most of these vitamins include eggs, cheeses, yoghurts, milk and mozzarella.
They also help obesity rich in tryptophan, a hormone containing a serotonin-containing hormone. "There is in most of the proteins we eat and improves mood, concentration and memory," says Giampietro. Tryptophan has a positive effect on stress as it increases the production of serotonin in the presence of vitamin B, carbohydrates and iron. A good source of energy, carbohydrates and tryptophan are, for example, pasta.
The smell of dried fruit. How to keep the vitamins for the winter?
"In the autumn diet, foods rich in vitamin C, which increases resistance to infections, facilitates iron absorption, contributes to the formation of collagen and acts as an antioxidant and an anti-aging agent," says Loreto Nemi of the Catholic University. Most vitamin C contains cabbage, cabbage, broccoli, pepper, spinach and citrus fruits.
Vitamin E belongs to a group of fat-soluble substances. Usually accumulates in the liver and does not have to be eaten regularly. His body releases him after small doses when needed, says Loreto Nemi. The recommended daily dose is 36 micrograms. It is an important cellular antioxidant, a fight against free radicals and aging.
Nuts and seeds
The natural source of vitamin E is mostly nuts, almonds and seeds. "They are rich in fiber, essential long-chain fatty acids and only vitamin E. They contain minerals such as magnesium and potassium. They are the concentrate of very useful macro and micronutrients," explains Nemi. Ideally, eat five to six nuts a day. Also, avocado is rich in vitamin E and monounsaturated fat, such as extra virgin olive oil, which are important to the body. A perfect breakfast is a complete bread with avocado, sunflower 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 during the period of tension. Where can we find them? "The dried fruit is rich in magnesium and is suitable as a morning or afternoon snack to suppress hunger. Sweet potato has enough potassium, but also calcium and sodium, zinc and magnesium traces," adds Loreto Nemi.