Autumn asthenia
The arrival of autumn and, above all, of winter means an extra drain on our energy… The hours of daylight are reduced, temperatures are lower and the body makes an extra effort to adapt, which can sometimes take its toll. This autumn asthenia is accompanied by fatigue, lack of vitality and even sadness.
Vitamin C to combat fatigue
Fortunately, several studies show that a good diet can help us face this time of the year without too many ups and downs. Maintaining a balanced and varied diet in which we ensure the presence of key nutrients such as vitamin C will help us to combat fatigue and feel more vital… and where can we find it?
One piece of kiwi fruit per day
Fruits and vegetables are rich in this nutrient, and among the former, the kiwi stands out, which only by taking one piece a day provides us with 100% of the vitamin C we need for our daily routine. In addition, specialists also remind us that this vitamin that we ingest directly from the fruit, coming from whole foods, is more effective to take care of our health and well-being than when it comes to us through supplements.
Incorporate vitamin C
«Human beings are not able to synthesize vitamin C and that is why it is so important to incorporate it into our daily lives and kiwis are a fantastic alternative to do so. In addition, they provide us with minerals, antioxidants and fiber,» says integrative nutritionist Elisa Blázquez, an expert in immunonutrition.
Vitamins and minerals
According to the study ‘Vitamins and Minerals for Energy, Fatigue and Cognition’, conducted in 2020, when humans receive vitamins and minerals in the amount they need, physiological functions will be normal. However, when the supply falls short of requirements, deficiencies can occur and manifest themselves in clinical symptoms such as mental fatigue.
Healthy breakfast
Keeping the body’s battery charged with energy throughout the day is essential, and to achieve this it is best to start the day with a good breakfast that includes a mix of healthy proteins, whole grains, fruit or vegetables, which are the best morning combination.
A good breakfast to gain vitality
However, eating breakfast properly is not an easy task and many people skip it on a daily basis. According to the results of the third edition of the ‘Vitality Study’ conducted by Zespri* in 2021, 28% of the population claims that they do not eat any food from dinner until lunch the following day. However, this same study also reveals that the segments of the population that feel most vital throughout the day are those that eat breakfast.
Mental fatiga
Elisa Blázquez assures that «it has been demonstrated that even when the deficiency of nutrients such as vitamin C is low, it can cause lack of well-being, general fatigue or deterioration of mental processes such as memory, concentration or attention», so there is no doubt that «if there is a deficiency, the organism suffers».
Benefits for your physical and mental health
Thus, regularly eating the first meal of the day has been associated with feeling less stress, depression, fatigue and mental discomfort in some studies, so incorporating breakfast into your diet will not only have benefits for your physical health, but also for your mental well-being. A delicious way to do this is by adding kiwis to this meal, whose consumption will help improve your mood, thanks to their high vitamin C content.
