Finding calm and relaxation at the table is not impossible. Here are the right foods to fight tension and sleep better
In the most intense periods, everyone feels a bit agitated and tense and has difficulty relaxing in the evening. To promote relaxation it is important to pay attention to the table. The consumption, for example, of foods rich in sugars such as industrial products, snacks, sauces risk weighing down the body and making the situation worse. To counteract stress and tension space in the menus, especially at dinner, with vitamins, minerals and other valuable nutrients that relax the nervous system and support psychophysical well-being. Let's see with the help of the nutritionist Sonia Croci what to eat to relax in the evening and leave in the morning with more energy.
Yes to "good" fats and vitamin D
In the menus space to foods source of "good" fats "The omega 3, which together with vitamin D, promote the production of serotonin, the wellness hormone that acts positively not only on satiety and mood, but also sleep. The blue fish such as sardines, mackerel, anchovies are particularly rich in them , the nutritionist Sonia Croci suggests.
Space for tryptophan and B vitamins
«Tryptophan is an amino acid that promotes the production of serotonin. Cereals and legumes are excellent sources for example. The B vitamins, on the other hand, are involved in many functions of the body, including metabolic ones. In addition to obtaining energy, they help to combat fatigue and combat illnesses linked to psychophysical stress. Seasonal vegetables and dried fruits are rich , says the expert.
Don't miss the minerals
Potassium and magnesium are two super minerals against stress. "They have a muscle relaxant action: they relax the nervous system and relax the muscles. Good sources are vegetables and seasonal fruit, whole grains, bitter cocoa and pumpkin seeds, which should never be lacking in daily menus, especially evening menus, ”suggests nutritionist Sonia Croci.
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