ROME Few energy, drowsiness, gloom, and decreased performance are just some 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 well, writes the Italian daily La Repubblica.
There is less light, the temperature is falling and the demands on our performance are getting higher. Autumn brings with it some adaptation problems that are different for everyone. Autumn splines each fifth of Italy. But it is not something that can not be overcome, for example, with a quality menu. B vitamins B, Vitamin C and E will help us to prepare the body for the first cold and higher humidity. Why are these vitamins important and in which foods are they found?
How about a good mood?
Group B vitamins help maintain good mood. Between food and mood there is a close relationship and certain foods help balance it, explains Michelangelo Giampietro, a nutrition and sports medicine expert at the CONI Roma Sports School. The right meals are those that contain micronutrients such as B vitamins, especially B12, which supply energy to the body and mind. Most of these vitamins contain eggs, cheeses, yoghurts, milk and mozzarella.
They also help tryptophan-rich meals, the serotonin-containing hormone regulating mood. "It is present in most of the proteins we eat and improves mood, concentration and memory," says Giampietro. Tryptophan has a positive effect on stress because 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 winter?
"In the autumn diet, food rich in vitamin C, which increases resistance to infections, 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 vitamin C contains cabbage, cabbage, broccoli, peppers, spinach and citrus fruits.
Vitamin E belongs to a group of those substances that are soluble in fat. It usually accumulates in the liver and does not have to be eaten regularly. His body releases him after small doses when his need becomes necessary, says Loreto Nemi. The recommended daily dose is 36 micrograms. It is an important cellular antioxidant, fighting free radicals and aging.
Nuts and seeds
A natural source of vitamin E is mainly nuts, almonds and seeds. "They are rich in fiber, essential long chain fatty acids and just to vitamin E. They contain minerals such as magnesium and potassium. They are a concentrate of very useful macro and micronutrients, "explains 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 are important for the body. The perfect breakfast is whole-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 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 potatoes have enough potassium but also traces of calcium and sodium, zinc and magnesium, "adds Loreto Nemi.