Food not only provides fuel for the body but also affects sleep. Recently, the American Huffington Post introduced some nutrients that help with sleep and, based on the USDA's nutritional database, provided food sources for these nutrients.
Lycopene: This antioxidant is mainly found in red fruits and vegetables. The best sources of lycopene include watermelon, cooked tomatoes, papaya, grapefruit, purple cabbage, asparagus, and celery.
Folate: It is a substance necessary for many human functions. The best sources of folate include beans, asparagus, spinach, cauliflower, and other green leafy vegetables.
Phosphorus: This mineral plays an important role in functions such as energy metabolism and cell repair. The best sources of phosphorus include pumpkin seeds, cheese, fish, shellfish, lean meat, low-fat dairy products, tofu, and lentils.
Selenium: This mineral has antioxidant properties. The best sources of selenium include Brazilian nuts, fish, shrimp, chicken, beef, and whole grains. Choline: It plays an important role in maintaining the health of the nervous system and liver. The best sources of choline include shrimp, eggs, fish, chicken, soybeans, and dark green vegetables.
Potassium: It is an important mineral for maintaining cell function. The best sources of potassium include white beans, spinach, potatoes, apricots, summer squash, yogurt, avocado, mushrooms, and bananas.
Studies have also shown that moderate consumption of foods containing palmitic acid (found in olive oil, butter, cheese, milk, and meat) and hexanoic acid (found in animal fats, butter, milk, cheese, and coconut oil) can also help with sleep. However, it should be reminded that alcohol is a thief of sleep. It can make people drowsy at first, but it affects sleep quality in the second half of the night.