These super foods should not be missed in the spring

To start the new year, add healthy, nutritious spring foods to your menu.

According to Health, choosing the right foods in your daily meals can help improve your mood, concentration, energy, skin and even your metabolism. Here are some foods you should enjoy this spring:

Asparagus : Provides a large amount of folate, a B vitamin that helps you avoid drowsiness and fatigue.Dr. David Mischoulon, a psychiatrist at Harvard Medical School, said that folate plays an important role in the synthesis of dopamine, serotonin and norepinephrine neurotransmitters, all of which improve mood. of human.One cup of cooked asparagus contains 268 micrograms (mcg), about two-thirds of the daily recommended daily dose of folate.

Fresh garlic: According to Tara Gidus, a nutritionist in Florida (USA), thanks to allicin in fresh garlic, you absolutely can keep a good shape.Allicin has the pungent taste of onions and helps you curb cravings by stimulating satiety that exists in the brain.

Spinach: Provides the body with iron, an important component of red blood cells that helps provide oxygen and energy to the muscles.Swedish researchers also identified the compounds found in spinach that enhance mitochondria, the center of energy generation in body cells.That means consuming one cup of cooked spinach every day can provide the body with more energy.

Artichokes : If you're constantly tired of climbing stairs every day, try eating artichokes.According to Forrest Nielsen, a nutritionist from the United States, this food is rich in magnesium, an important mineral for more than 300 biochemical reactions in the body, including those that generate energy.

Strawberries: Contains high levels of antioxidants that help our skin recover from damage caused by environmental factors such as UV rays or pollution.In addition, according to research by the American Journal of Clinical Nutrition, strawberries are also rich in vitamin C, which helps reduce wrinkles and reduce dry skin.

Blueberries: Consuming blueberries regularly will bring great benefits to the brain.Blueberries contain anthcyanins, antioxidants that boost signaling between brain cells and improve their resilience, thereby increasing cognitive and memory capacity.

Walnuts: High in tryptophan, the amino acid that produces serotonin helps improve mood.Spanish researchers have found that people who eat walnuts have higher levels of this natural emotional regulator than others.In addition, this fruit slowly digests, brings stability to the mood and helps you overcome stress better.

Legumes: Weight loss surgeon Joseph Colella at Magee-Womens Hospital in Pittsburgh (USA) says legumes are one of the best options you should try if you're trying to lose weight.The body has to work to crush beans to synthesize fiber so it will consume a lot of energy to digest this dish.

Eggs: Egg yolks contain a lot of choline, an important nutrient for memory. Dr. Steven Zeisel, Director of the Institute of Nutrition Research at North Caroline University (USA), said: 'Our bodies need choline to make a substance called acetylcholine, a chemical important for the storage process. Information Storage '.The recommended daily intake of choline is 425 mg.A large egg has about 147 mg of choline.In addition, you can use other choline-rich foods like nuts and red meat.

Salmon: This is a food that helps prevent wrinkles on the skin very effectively.Salmon is rich in eicosapentaenoic fatty acid (EPA), the omega-3 that helps prevent the production of enzymes caused by UV rays that reduce collagen, create wrinkles and cause skin sagging.In addition, omega-3 helps regulate skin oil production and boosts moisture to give skin a soft and acne-free appearance.

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