There is one mineral in food that can be an unsung hero of good sleep, helping to calm nerves, relax tense muscles, and prepare the body for sleep naturally—magnesium. Higher levels of this mineral in the body have been linked to better sleep, longer sleep, and less daytime sleepiness. Studies in older adults have also found that magnesium supplements help them fall asleep faster and avoid early awakenings, according to Medical News Today.
Here are some foods you can add to your dinner or snack to help you sleep better.
100 g of lotus seeds provide 67.2 mg of magnesium, equivalent to 17% of daily needs.
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Lotus seeds . They are a surprising source of magnesium, with 100 grams providing 67.2 mg of magnesium, which is 17% of the daily requirement.
Avocados. These creamy fruits are packed with magnesium and healthy fats that help your body relax. They're packed with vitamins C, E, K, and B6, along with folate, magnesium, and potassium—all important for brain, immune, and nerve function. One avocado contains 58 mg of magnesium.
Sweet Potatoes. Soft, naturally sweet and loaded with magnesium, sweet potatoes are the perfect dinner side dish, with one large sweet potato containing 48.6 mg of magnesium. This humble root vegetable is comforting and also helps keep blood sugar levels steady throughout the night.
Coconut water. This drink contains a natural blend of magnesium and potassium, which helps relax muscles and provide gentle hydration. One glass of coconut water contains 60 mg of magnesium. Drink a glass of coconut water after dinner for a relaxing and mild pre-bedtime rehydration.
Black sesame seeds. These tiny, meaty seeds are packed with magnesium and good fats. A 2-tablespoon serving contains 64 grams of magnesium, or 16 percent of your daily magnesium needs. Lightly toast them and sprinkle them over rice or stir them into a glass of warm milk, according to the Times Of India.
Consuming foods rich in magnesium helps you sleep better
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Why is magnesium important for sleep?
Consuming foods rich in magnesium is a small change that supports the body's natural rhythm, helping to slow down the body's rhythm, helping the body gradually fall asleep.
Researchers say magnesium may promote better sleep in the following ways:
GABA regulation. Magnesium may play a role in GABA regulation, which helps calm the nervous system, promote calmness, and act as a sedative, to promote sleep.
Muscle relaxation. Magnesium can also inhibit N-methyl-D-aspartate receptors, which help relax muscles. This can help improve overall relaxation and sleep.
Boost melatonin. Studies have found that people who are deficient in magnesium also have reduced levels of the sleep hormone melatonin.
Reduce cortisol. Cortisol is a stress hormone. Reducing it can promote calmness and improve sleep, according to Medical News Today.
Source: https://thanhnien.vn/5-mon-giau-magie-ru-ngu-cuc-hay-cho-nguoi-lon-tuoi-185250520221137904.htm
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