Sleeping through the night is the desired state for most people, but in reality, many people are troubled by long-term insomnia. Getting quality sleep is inseparable from the help of food. Recently, the British "Daily Mail" published a list of good sleep-promoting foods recommended by several nutrition experts. Insomnia and dreams? 6 good sleep-promoting foods are recommended.
Whole grains
Dr. Cassandra Barnes, a British nutrition expert, said that staple foods rich in dietary fiber, such as whole grains, can provide the body with continuous and balanced energy, thereby maintaining stable blood sugar. Having a bowl of brown rice or a few slices of rye bread for dinner is beneficial for sleep, but high-sugar foods can disrupt sleep.
Pumpkin seeds
Dr. Marilyn Glenville, a well-known British nutrition expert, said that magnesium helps relax muscles and promotes the brain to produce melatonin, which regulates sleep, thereby improving sleep. Pumpkin seeds are rich in magnesium, so eating a handful of pumpkin seeds daily can improve sleep quality. In addition, green leafy vegetables and legumes are also rich in magnesium.
Homemade roasted pumpkin seeds
Coconut water
Dr. Barnes said that pure coconut water is a good source of electrolytes such as potassium, calcium, magnesium, and phosphorus. These minerals are all beneficial for maintaining the body's fluid balance and ensuring the normal function of the muscular and nervous systems. An imbalance of electrolytes in the body can easily lead to nocturnal leg cramps, which in turn disrupts the normal sleep rhythm.
Cherries
Dr. Barnes said that research has found that the melatonin contained in just one cup of cherry juice is enough to "induce" a healthy sleep response and improve sleep quality.
Oysters
Dr. Glenville said that eating foods rich in trace elements like zinc regularly is beneficial for improving sleep, because zinc plays a key role in the process of tryptophan being converted into serotonin and melatonin. These foods include seafood like oysters, whole grains, and nuts.
Chicken
Chicken contains tryptophan, which is beneficial for improving sleep. In addition, chicken is also a good source of zinc and vitamin B6, and these two nutrients also help the body produce melatonin. It should be noted that eating too much chicken for dinner will lead to too much protein intake, which in turn can make it difficult to fall asleep.
Cherry purple sweet potato egg
Self-fried pumpkin seeds
Cherry purple potato egg