Tiredness, drowsiness, lack of concentration. They often appear at the arrival of summer. With the right vitamins and a proper intake of minerals, spring syndrome packs its bags.
The awakening of nature is not a source of joy for everyone. In fact, there are many who suffer the change of season, accusing different ailments, from headaches to drowsiness, from nervousness to the inability to concentrate, up to disorders related to the onset of spring allergies. And from the first signs of “thaw”.
How to prevent spring syndrome? A study conducted by the British University of Northumbria has shown that an adequate vitamin intake combined with mineral salts is able to improve mood, reactivate cognitive functions and lazy memory, keep stress at bay and regain all energy.
Read also the article The exercises to welcome spring.
The survey lasted about a month, during which, without changing the usual diet of each one, a part of the participants was administered a multivitamin and mineral complex (vitamins of group B, C, Calcium, Magnesium and Zinc) while the remaining group took placebo.
More attentive and energetic
Those who were able to use the vitamins responded to tests, both cognitive and physical, with greater precision and vital energy.
A result that is added to the already considerable amount of evidence that confirms how, to be in shape, it is necessary to follow a varied diet, rich in fruits and vegetables. And that the optimal functioning of the central nervous system depends on numerous micronutrients (vitamins and minerals, in fact).
Not only that: several epidemiological studies have also correlated psychological health with a correct vitamin intake.
Therefore, in order not to be taken by surprise by the first spring climatic variations, and to face with the maximum of our energies – physical and psychic – the change of season, It’s time to fill up on micronutrients, some especially.
Vitamins against spring sickness
All vitamins have a role in keeping our body healthy, but some in particular should not be missing if you want to get toned and full of energy at the stroke of March 21st. Let’s see what they are.
| Vitamin | Function | Food sources |
|---|---|---|
| B vitamins (especially B1, B2, B6 and B12) | They improve the assimilation of carbohydrates and proteins, but participate actively to metabolic processes (those through which our organism transforms food into energy) giving muscles and system nervous a burst of vitality | Legumes and wheat germ for B1; vegetables, yeast, milk and egg white egg for B2; whole grains, legumes and nuts for B6; beef and beef pork for B12 |
| Vitamin C | It contributes to the proper functioning of the immune system and, on the other hand to purify the body thanks to its antioxidant power | Kiwi, citrus, acerola, green leafy vegetables, peppers, tomatoes |
| Vitamin A | Its main function is related to sight, but contrasts Effectively also the aging processes of cells and in particular maintains the good state of health of the epithelia (skin and mucous membranes) | Yellow and orange vegetables, milk and dairy products, eggs, fish |
| Vitamin E | It is a powerful antioxidant, therefore it contrasts free radicals and therefore cellular aging and prevents skin irritations. It is essential when you expose yourself to the first rays of the sun | Cereals, wheat germ, legumes, green vegetables, nuts, hazelnuts, almonds, seeds (including oils derived from these |
Minerals and trace elements
Some vitamins, to be used by the body, then need the presence of minerals and trace elements. That’s why it’s crucial to make sure that they too are always present in the diet.
Soccer. Essential for healthy bones and teeth. Milk, cheese, sage and sesame seeds contain them in quantity. Together with magnesium and potassium it enters the mechanisms of transformation of nutrients into energy, and those which maintain a good functioning of the nervous system.
Manganese tags. It is involved in the metabolism of sugars, in the well-being of the nervous system and in sexual activity. In brown rice, almonds and leaf tea.
Magnesium. Through its action on the nervous system it is also able to restore good mood. It is essential for an efficient muscular system. In seeds, nuts, pistachios, rice, green leafy vegetables.
Phosphorus tags. Its deficiency causes asthenia and general malaise: it would therefore enhance the tiredness that appears in spring. It is therefore essential to always take adequate quantities of it, through milk and its derivatives, vegetables, meat, fish and garlic , which contain it.
Iron . Necessary for the transport of oxygen in the blood, we find it in abundance in legumes, bitter cocoa, black pepper, mint.
Zinc. Helps boost immune responses. It is present in meat, wheat germ, eggs, cereals and legumes.
Copper tags. Antioxidant, bone mineralizing and active in the synthesis of melanin. Present in shellfish, chocolate and nuts.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.