ROME Few energy, sleepiness, darkness and low performance are just a few signs of season change. 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 drops and our performance requirements are getting bigger. Autumn brings with it some adaptation problems different for each. Autumn flies every fifth in 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 prepare the body for the first cold and higher humidity. Why are important vitamins and where are foods found?
How about good mood?
Group B vitamins help maintain a good mood. Between food and mood there is a close relationship and some foods help balance it, explains Michelangelo Giampietro, nutritional expert and sports medicine at CONI Rome Sports School. The right meals are those containing micronutrients such as vitamins B, especially B12, which provide energy to the body and mind. Most of these vitamins contain eggs, cheeses, yogurt, milk and mozzarella.
It also helps meals rich in tryptophan, the mood that regulates the hormone containing serotonin. "It's present in most of the protein we consume 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 vitamins, carbohydrates and iron. A good source of energy, carbohydrates and tryptophan are, for example, pasta.
Odor of dried fruit. How to keep vitamins for winter?
"In the autumn diet, vitamin C-rich foods that increase resistance to infection, facilitate the absorption of iron, contribute to the formation of collagen and act as an antioxidant and anti-aging agent," says Loreto Nemi of the Roman Catholic University. Most vitamin C contains cabbage, cabbage, broccoli, pepper, spinach and citrus fruit.
Vitamin E belongs to a group of fat-soluble substances. It usually accumulates in the liver and should not be eaten regularly. His body releases him after low doses, when his need becomes necessary, 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
A natural source of vitamin E is mainly nuts, almonds and seeds. "These are rich in fiber, long chain fatty essential fatty acids and vitamin E only. They contain minerals such as magnesium and potassium, which are a very useful macro and microelement concentrate," 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 full 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 brain balance and blood pressure. Magnesium helps with a period of tension. Where do we find them? "The dried fruit is rich in magnesium and is suitable as a snack in the morning or afternoon to suppress hunger." Sweet potatoes have enough potassium, but also traces of calcium and sodium, zinc and magnesium, "adds Loreto Nemi.