RIM Low energy, drowsiness, darkness and decreased effectiveness are just some signs of changing the season. In order to restore vitality and well-being, a good choice of food is good for us. Many foods promote the production of substances that help maintain your mood, writes the Italian daily La Repubblica.
There is less light, the temperature drops and the requirements for our capacity are getting higher. Autumn brings some adjustment problems that are different for everyone. Autumn is 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 humidity. Why are these vitamins important and in which foods we find?
What about a good mood?
B vitamins help to maintain a good mood. There is close association between food and mood, and some foods help balance it, explains Michelangelo Giampietro, nutrition and sports nutrition specialist at the CONI Roma Sports School. The right meals are those that contain micro-nutrients, such as vitamins B, especially B12, which supply body and mind. Most of these vitamins contain eggs, cheeses, yoghurts, milk and mozzarella.
They also help tryptophan-rich meals, a hormone that contains serotonin that regulates mood. "It is present in most proteins that we eat and improve mood, concentration and memory," says Giampietro. Tryptophan has a positive effect on stress because 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.
Aroma of dry fruit. How to keep vitamins for winter?
"In autumn, food 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 those substances that are soluble in fat. It usually accumulates in the liver and does not need to be eaten regularly. His body relaxes him at low doses when his need is needed, says Loreto Nemi. The recommended daily dose is 36 micrograms. It is an important cellular antioxidant that combats free radicals and aging.
Nuts and seeds
The natural source of vitamin E is mainly 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 a concentrate of very useful macro and micro-nutrients," explains Nemi. Ideally eats five to six nuts per day. Avocados are also rich in vitamin E and monounsaturated fats, such as extra virgin olive oil, which is important for the body. The perfect breakfast is full-grain bread with half avocados and sunflower and sesame seeds.
Help with mineral salts can also help. Iron, for example, supplies energy, while potassium is useful for regulating the brain and blood pressure. Magnesium helps with tension. Where do we find them? "Dry fruits are rich in magnesium and are suitable for morning or afternoon snacks to control hunger. Sweet potatoes have enough potassium, followed by calcium and sodium, zinc and magnesium," adds Loreto Nemi.