ROME Few times energy, drowsiness, relaxation, and reduced performance are just a few signs of changing the time. In order to regain vitality and prosperity, a good variety of dishes is good for us. Some foods stimulate the production of substances that help keep your mood, writes the Italian newspaper La Repubblica.
There is less lighting, the temperature drops and our performance demands are getting bigger. In autumn brings with him some adaptation problems that are different for everyone. Autumn breaks every 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 what foods are they in?
What about a good mood?
Group B vitamins help maintain good mood. Between nutrition and mood there is a close relationship and some foods help balance it, explains Michelangelo Giampietro, nutritionist and athlete at CONI Roma. Proper meals are those that contain micronutrients such as B vitamins, especially B12, which provide energy to the body and mind. Most of these vitamins contain eggs, cheeses, yogurts, milk and mozzarella.
They also help in tryptophan-rich meals, regulating the hormone containing serotonin. "It is present in most proteins we eat and improves mood, concentration and memory," says Giampietro. Tryptophan has a positive effect on anxiety because 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.
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"In the autumn diet, vitamin C-rich foods, which increase resistance to infections, 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, 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 consumed regularly. His body releases him after small doses, when his need is needed, 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 dietary fiber, long-chain fatty acids and only in vitamin E. They contain minerals such as magnesium and potassium, a very useful macromolecule and micronutrients," explains Nemi. Ideally, eat five to six nuts a day. Also, avocados are rich in vitamin E and monounsaturated fat, such as extra virgin olive oil, which are important for the body. The perfect breakfast is whole wheat bread with half avocado and sunflower and sesame seeds.
Helping with metal salts can also help. Iron, for example, provides energy while potassium is useful for the balance of the brain and blood pressure. Magnesium helps with a period of tension. Where can we find them? "Nuts are rich in magnesium and are suitable for breakfast or afternoon snacks to suppress hunger." Potatoes have enough potassium but also traces of calcium and sodium, zinc and magnesium, "adds Loreto Nemi.