The nutritionist gave tips on a diet for cheerfulness in the morning

Nutritionist Alena Kapustina told us which foods should be included in the diet for morning vigor.

In conversation with the agency RuNews24.Ru On Tuesday, March 18, the specialist noted that often difficulties with waking up in the morning are associated with a deficiency of certain vitamins and minerals, as well as with an improper diet.

"A full and balanced diet is the key to feeling well and waking up in the morning," the doctor emphasized.

One of the most common causes of fatigue and drowsiness is iron deficiency, which is required for the production of hemoglobin, which carries oxygen to tissues and organs. Vitamin D also plays an important role in regulating sleep and wakefulness, and B vitamins are necessary for the normal functioning of the nervous and energy metabolism system.

In turn, magnesium regulates more than 300 biochemical reactions, including sleep and energy levels, and protein is needed to maintain stable blood sugar levels and ensure body health. Dehydration also affects alertness.

Kapustina called for drinking more water throughout the day, especially in the morning. She advised to include liver, red meat, fatty fish, seafood, spinach, legumes, pumpkin seeds, egg yolks, mushrooms, milk, yogurt in the diet. It would be useful to add nuts, whole grains, green vegetables, seeds, avocado and dark chocolate, writes RT.

On March 17, nutritionist Yulia Popova said that kiwis and pineapples, as well as grapefruits, will help to cheer up in the morning. However, according to Popova, eating these fruits on an empty stomach is not worth it — they can irritate the mucous membranes of the stomach, notes 360.ru .

Earlier, endocrinologist Oksana Mikhaleva warned that eating foods containing stimulants could lead to sleep problems. We are talking about coffee, strong tea and chocolate. Also, a healthy sleep will not be promoted by a dinner consisting of fatty dishes and fast food, writes NSN.

In October, endocrinologist Natalia Tananakina said that foods high in carbohydrates can make you sleepy. According to her, eating carbohydrates in moderation can be beneficial to conserve energy, but excessive consumption can lead to drowsiness.