ROME Few signs of changing the season are a bit of energy, strength, error, and less performance. To recover vitality and wellbeing, a good selection of meals is good for us. A number of foods stimulate the production of substances that help keep your mood well, writing La Repubblica every day in Italian.
There is less light, temperature decreases and demand on our performance reaches higher. Autumn brings it with changing problems that are different to everyone. Autumn autumn is fifth fifth of Italy. But it is not something that can not be overcome, for example, with a quality menu. Vitamins B B, Vitamin C and E will help us prepare the body for the cold and higher first moisture. Why are these vitamins important and in what foods are they found?
What about good mood?
Group B vitamins help maintain good mood. Between food and mood, close relationships and some foods help balance, Michelangelo Giampietro, a nutrition specialist and sports medicine explains at the CONI Roma Sports School. The correct meals are those that contain micrones such as vitamins B, especially B12, which supply energy to the body and mind. Most of these vitamins contain eggs, cheeses, yoghurts, milk and mozzarella.
They also help rich tryptophan meals, the hormone that contains serotonin that regulates mood. "It's present in most of the proteins we eat and improve fun, focus and memory," said Giampietro. Tryptophan has a positive effect on stress because it increases serotonin production in the presence of Group B, carbohydrate and iron vitamins. There is a good source of energy, carbohydrates and thryptophan, for example, pasta.
Digest of dried fruit. How to keep vitamins for the winter?
"In the autumn diet, food that is rich in vitamin C, which increases infection resistance, facilitates iron absorption, contributes to the formation of collagen and acts as an antioxidant and anti-aging agent," says Loreto Nemi of the Catholic University. Most vitamin C contains cabbage, cabbage, broccoli, peppers, spinach and citrus fruits.
Vitamin E belongs to a group of those that dissolve in fat. It is usually accumulated in the liver and it is not necessary to eat it regularly. Loreto Nemi says his body released after small doses when needed becomes necessary. And the recommended daily two are 36 micrograms. There is an important cellular antioxidant, fighting free radicals and aging.
Nuts and seeds
Native nuts, almonds and seeds are a natural source of vitamin E. "They are rich in fiber, long-term, long-chain fatty acids and precisely to vitamin E. They contain minerals such as magnesium and potassium. They have a very useful base of macro and microwaves," explained Nemi. Ideally, eat five to six nuts a day. Also, afocados are rich in vitamin E and monounsaturated fats, such as extra olive oil, which are important to the body. The perfect breakfast is a complete grain bread with half seed of avocado and sunflower and sesame.
Help with mineral salts can also help. Iron, for example, supplies energy while potassium is useful for the balance of the brain and the blood pressure. Magnesium helps with a tension period. Where can we find them? "Dry fruits are rich in magnesium and are suitable as a morning or afternoon snack to stop the hunger. Sweet potatoes have enough potassium but also olives of calcium and sodium, zinc and magnesium," he added. Loreto Nemi.