"Name" 05 best foods for health and sleep
A suitable diet not only improves sleep quality, but also supports health improvement because it directly affects the human body like weight, heart health, blood sugar... According to nutrition experts, you should have a balanced and most balanced diet It consists mainly of vegetables and fruits, to provide a steady source of essential vitamins and minerals, including those that promote sleep like melatonin.<3 everyday, help you protect your health and maintain a good night's sleep!
Number 1. Kiwi fruit
First place is kiwi fruit. Originally grown in many countries, kiwis come in both green and yellow varieties, of which green kiwis are produced in larger quantities. This fruit contains many vitamins and minerals, especially vitamins C and E as well as potassium and folate.
Eating two kiwis an hour before bed will help you fall asleep faster,
sleep longer and sleep better.
Many scientists have found that eating kiwi can improve sleep. They believe that the antioxidant properties of kiwi fruit have the ability to address folate deficiency and high serotonin levels, helping to promote more comfortable sleep. The proof is that in one study, people who ate two kiwis an hour before bed found that they fell asleep faster, slept longer, and had better sleep quality.
No. 2. Sour cherries
Sour cherries aka Tart Cherries, you can enjoy them directly or as juice.
You can enjoy sour cherries directly or as juice
Several studies have found benefits of tart cherry juice on sleep. In another study, people who drank 2 cups of tart cherry juice per day had more total sleep time and better sleep efficiency. These benefits may come from tart cherries that have been found to have above-average levels of melatonin, a hormone that helps regulate circadian rhythms and promotes healthy sleep. Sour cherries may also have antioxidant effects, which are beneficial to sleep.
No. 3. Fatty fish
Fat or oily fish are fish that contain fish oil in their tissues and in the abdominal cavity around the intestines. Fatty fish fillets contain up to 30% oil, but this percentage varies depending on the fish species and individual individuals in the same species. Researchers believe fatty fish may help with sleep by providing a healthy dose of vitamin D and omega-3 fatty acids, which are involved in the body's regulation of serotonin.
Fat fish can help with sleep by providing a dose of vitamin D
and healthy omega-3 fatty acids
Number 4. Nuts
Nuts like almonds, walnuts, pistachios, and cashews are generally considered sleep foods. These nuts contain melatonin as well as essential minerals like magnesium and zinc that are needed for a variety of bodily processes. In a clinical trial using a supplement, it was found that a combination of melatonin, magnesium, and zinc helped older adults with insomnia sleep better.
Nuts like almonds, walnuts, pistachios and cashews
generally considered a good sleep food
No. 5. Rice
A study in Japanese adults found that those who regularly ate rice reported sleeping better than those who ate a lot of bread or noodles. This study only identified an association and could not prove a cause-and-effect relationship, but it does support previous research that showed that eating foods with a high glycemic index about four hours before bed helps with sleep. sleep.
People who regularly eat rice report that they sleep better
those people who eat a lot of bread or noodles
However not all carbohydrates and high glycemic index foods are created equal, such as sugary drinks and sweets causes poorer quality sleep.
Here are some suggestions for foods that not only improve sleep quality but also enhance physical fitness. Please add these dishes to your daily menu for the best effect!