ROME Very little energy, lethargy, gloomy, and poor performance are just some of the signs of changing the season. To regain vitality and prosperity, a good meal selection is good for us. A range of food that prints Italian daily La Repubblica encourages the production of substances that help keep your mood in good shape.
There is less light, the temperature is falling and the demands on our performance are increasing. Autumn brings along some adjustment problems that are different for everyone. Autumn, one-fifth of Italy. However, for example, it is not something that cannot be overcome with a quality menu. B vitamins B, Vitamin C and E, will help the body first prepare for cold and high humidity. Why are these vitamins important and what foods?
How is a good mood?
Group B vitamins help maintain a good mood. There is a close relationship between food and mood, and some foods help to stabilize, CONI is Michelangelo Giampietro, nutritionist and sports medicine specialist at the Roma School of Sport. The right foods, B vitamins, especially B12, contain micronutrients that provide energy to the body and mind. Most of these vitamins contain eggs, cheese, yogurt, milk and mozzarella.
They also assist in tryptophan-rich foods, including hormone-regulating moods that contain serotonin. "Most of the proteins we eat are present and improve mood, concentration and memory," says Giampietro. Tryptophan has a positive effect on stress because Group B increases serotonin production in the presence of carbohydrate and iron vitamins. A good source of energy is carbohydrates and tryptophan, such as pasta.
Dried fruit smell. How to keep vitamins winter?
Loreto Moisture from the Roman Catholic University, "Autumn diet, rich in vitamin C, resistance to infections, facilitates the absorption of iron, collagen formation and antioxidants that act as an anti-aging and act as an anti-aging substance," he says. Most vitamin C includes cabbage, cabbage, broccoli, pepper, spinach and citrus.
Vitamin E belongs to a group of fat-soluble substances. It usually accumulates in the liver and does not need to be eaten regularly. Loreto Moisture releases its body after small doses when needed. The recommended daily dose is 36 micrograms. This 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 acids and are rich in vitamin E. They contain minerals such as magnesium and potassium. The moisture is a very useful macro and micronutrient concentrate. Ideally, eat five to six nuts per day. It is rich in vitamin E and monounsaturated fats, such as extra virgin olive oil, which is 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. For example, iron, while giving energy, potassium is useful for brain and blood pressure balance. Magnesium helps with a voltage period. Where can we find them? "Dried fruit is rich in magnesium and suitable as a morning or afternoon snack to suppress hunger. Loreto Moisture, sweet potatoes have enough potassium and also trace calcium and sodium, zinc and magnesium.