Rome Little energy, drowsiness, gloom, and poor performance are just a few signs of seasonal change. To restore vitality and well-being, a good selection of good dishes for us. A number of foods stimulate the production of substances that help to maintain your mood, writes the Italian daily La Repubblica.
There is less light, the temperature drops and the demands on our performance are getting more. Fall brings with him some adaptation problems that are different for everyone. Fall all fifth splines of Italy. But it is not something that can not be overcome, for example, with a quality menu. Vitamin B, Vitamin C and E will help us prepare the body for the first high humidity and humidity. Why are these vitamins important and in what foods are they found?
How about a good mood?
Vitamin B group help maintain good mood. There is a strong connection between food and mood, and some foods help to balance it, explains Michelangelo, an expert on nutrition and sports at the Cooney Rome Sports School. The correct meals are those containing micronutrients such as B vitamins, especially B12, which provide energy to body and soul. Most vitamins contain eggs, cheeses, yogurts, milk and mozzarella.
They also help rich meals tryptophan, a hormone that contains serotonin that regulates mood. "It is found in most of the proteins we eat and improves mood, concentration and memory," says Ambitero. Tryptophan has a positive effect on stress because it increases production of serotonin in the presence of group B, carbohydrates and iron vitamins. A good source of energy, tryptophan carbohydrates are, for example, pasta.
The smell of dried fruit. How to keep vitamins for the winter?
"In the autumn diet, food rich in vitamin C, which increases resistance to infections, relieves iron absorption, contributes to the formation of collagen and acts as anti-aging antioxidant," says Loreto Nami of the Catholic University. Most vitamin C contains cabbage, cabbage, broccoli, peppers, spinach and citrus fruits.
Vitamin E belongs to a group of these fat-soluble substances. It usually accumulates in the liver and does not need 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 mobile 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 fatty acids and long chain only to vitamin E. They contain minerals such as magnesium and potassium.They are a concentration of very useful macro micronutrients," explains Nemi. Ideally, eat 5-6 nuts a day. Avocados are also rich in vitamin E and monounsaturated fats, such as extra virgin olive oil, which are important for the body. The perfect breakfast is whole wheat bread with half an avocado, sunflowers and sesame seeds.
Help with mineral salts can also help. Iron, for example, provides energy while potassium is useful for the brain and blood pressure balance. Magnesium helps with a period of stress. Where can we find them? "The dried fruits are rich in magnesium and are suitable for a breakfast or afternoon snack to suppress hunger, sweet potatoes have enough potassium but also traces of calcium and sodium, zinc and magnesium," adds Loreto Nemi.