Stress, fatigue, moodiness and lack of energy. Resuming work after a summer break is often tiring and tiring, so much so that we feel the need to take food supplements to which we ask for a little sprint.
But are we sure it is the right method to regain strength? Fruits, vegetables, cereals, fish and dairy products contain good amounts of vitamins that can help us if taken regularly with a healthy diet to feel fit and find the lost grit.
Before thinking of multivitamin menus, it is good to keep in mind that all of them vitamins fear light and heat, so it is good to keep food in dark and fresh places and not to exceed with high cooking temperatures.
Here are the main vitamins we need and the foods we can find them in:
Vitamin A: Cod liver oil, liver, egg yolk, butter, raw carrots, spinach, cabbage, broccoli, cabbage, garlic, wheat germ oil, parsley, dandelion, watercress, pumpkin, fresh spinach, chicory, tomato, lettuce, melon, apricot, peach, orange and watermelon. It is generally found in all yellow-orange vegetables.
Vitamin B 1: whole grains, meat, chickpeas, white beans, Spanish beans, wheat germ, beef liver, pork, salmon, dried sunflower seeds, brewer's yeast.
Vitamin B 2: Brewer's yeast, beef offal, milk, yogurt, cheese, chicken, almonds.
Vitamin B 3: Peanuts, white meat, veal, beef liver, anchovies, tuna, sardines, swordfish, salmon, whole grains, milk, cheese.
Vitamin B 5: meat, liver, peas, lentils, whole grains, wheat germ, brewer's yeast, soy, peanuts, lobster, eggs.
Vitamin B 6: Foods based on wholemeal flour, avocado, bananas, hazelnuts, wheat germ, brewer's yeast, carrots, rice, lentils, shrimps, tuna, salmon.
Vitamin B 7: Egg yolk, fish, prunes, brown rice, walnuts, oat flakes, oranges, bananas.
Vitamin B 9: Oranges, kiwi, dark leafy vegetables, tomatoes, legumes, wheat germ, brewer's yeast, veal liver, cereals.
Vitamin B 12: Fish, shellfish, meat and dairy products.
C vitamin: Citrus fruits, kiwi, strawberries, black currants, broccoli, watercress, spinach, cabbage, tomatoes, potatoes.
Vitamin D: Herring, mackerel, sardines, cod liver oil, butter, fatty cheeses, eggs.
Vitamin E: Peanut oil, sunflower seeds, wheat germ, olive, whole wheat, almonds, walnuts, hazelnuts.
Vitamin K: Spinach, lettuce, broccoli, cauliflower, Brussels sprouts, cereals, meat, dairy products.
