Advice from a nutritionist how to reduce fatigue and strengthen your health only by proper nutrition

Tiredness, drowsiness, lethargy, malaise, headache and a feeling of lack of energy, are typical symptoms of spring fatigue and the consequence of the winter diet and reduced movement.
These symptoms could be solved successfully with changing the diet.



Vitamin C

Oranges, grapefruit and lemon are excellent against the spring fatigue because it contains antioxidants, which stimulate nerve system. Vitamin C also can be found in sweet peppers, cauliflower, spinach, so these vegetables should be eaten on a daily basis.


Black chocolate with a high percentage of cocoa and a small percentage of sugar, dried fruit and cereal are a great source of magnesium. Because lack of magnesium we have leg cramps, muscle aches and a feeling of exhaustion.

Vitamin E

The fish and shellfish are full in vitamin E, so we need to have on the menu at least 3 times a week. Also a fish should be consumed frequently and because the antioxidants and omega 3 fatty acids that protect the cell membranes and play a very important role for our brain to be in shape.

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Vitamin B

Wheat germ and nuts are a great source of B vitamins and have a positive influence on our organism which is exhausted from winter diet. Nuts are abundant with omega 3 fatty acids and should be consumed every day, but not more than a handful.


Cheese, yogurt and sour milk contains large amounts of calcium that we need for healthy teeth, bone mineralization, osteoporosis prevention and better movement. Cup low-fat yogurt and a slice of young cheese is useful to consume at least once a day.


Foods that contain fiber such as brown rice, beans oats, rye, provides healthy digestion and normal functioning of the intestines. Lowers cholesterol level and provides a feeling of satiety.


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