Vitamins and nutrients, including vitamins C, D and magnesium, play an important role in maintaining good health in the fall. Preventive physician, nutritionist and Biogena specialist Tatyana Semenova told socialbites.ca about this.
Vitamin C is at the top of the list of essential vitamins.
“It is a powerful antioxidant that helps reduce inflammation and stress in the body. It is also known to affect mood and emotional well-being. “Consume foods rich in vitamin C, such as citrus fruits, kiwi, papaya, red pepper and strawberries,” the doctor suggested.
Next in the ranking is vitamin D.
“Vitamin D is often associated with sun exposure; This can be difficult in the fall when the amount of sunlight decreases. Vitamin D deficiency may be associated with increased anxiety and depression. It plays a role in mood regulation and is necessary for the normal functioning of the nervous system. “It is recommended that especially people who cannot get enough sunlight consume foods rich in vitamin D, such as oily fish (cod, salmon) and eggs, and pay attention to vitamin D supplements,” he said.
The nutritionist noted that B-complex vitamins, including vitamin B6, vitamin B9 (folic acid), and vitamin B12, also play an important role in maintaining energy and nervous system function.
“They can also help manage the stress often associated with the autumn season. It is recommended to consume foods rich in vitamin B, such as whole grains, nuts, seeds, beans, green salad,” explained the doctor.
Reducing symptoms of depression and improving your mood can be achieved by consuming omega-3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
“Omega-3 fatty acids are found in fish (salmon, cod) and some plant sources (flaxseed, chia, valerian and others),” he noted.
Magnesium also plays an important role in regulating the nervous system.
“It can help relieve stress and improve your mood. Add magnesium-rich foods such as nuts, seeds, dark chocolate, and green leafy vegetables to your diet,” concluded the doctor.
previously psychologist saidWhether it is necessary to fight the autumn blues.
Source: Gazeta
Barbara Dickson is a seasoned writer for “Social Bites”. She keeps readers informed on the latest news and trends, providing in-depth coverage and analysis on a variety of topics.