When we think about the main things that keep us healthy, like diet, sleep and exercise, it's easy to imagine them on parallel roads, where what we do in one lane doesn't even affect the other lane. But if we scientifically study complex biological processes, then it becomes clear that the roads of health are much more intertwined than we thought. Nutrition and sleep are currently the hottest topics for research, and recent studies have shown that our diet affects the quality of our sleep, and the quality of our sleep affects how we eat throughout the day. Here are superfoods or superfoods that will help us sleep better.
A recent large-scale study by the University University of Pennsylvania showed that people whose food was low in nutrients like alpha carotene, selenium, lauric acid and calcium, harder to fall asleep. Diet with low content vitamin D, butanoic acid, lauric acid and lycopene also affected the frequent awakenings in the middle of the night. The researchers also characterized a diet with (too) few calories, carbohydrates, vitamin C, potassium and plain water as problematic for sleep.
Another study found that it is melatonin the one that helps our bodies adjust for sleep and that food with melatonin also affects our rest, sleep. Other minerals such as magnesium and zinc, are also key to healthy sleep.
Here are some super foods that are a rich source of nutrients and scientifically proven to help you get a good night's sleep. These are the nutrients we should add to our diet for sweeter dreams.
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1. Carrots
Raw carrots, carrot juice, frozen carrots are all excellent sources of the mighty carotenoid. Also potassium, vitamin B6, as well as vitamin A and biotin.
2. Montmorency cherry juice
It increases the level of melatonin, a source of antioxidants with anti-inflammatory effects.
3. Raw walnuts
A source of melatonin, healthy omega-3 fatty acids, unique vitamin E, manganese and biotin.
4. Greek yogurt
A good source of protein, calcium and vitamin B12. It can be enriched with vitamin D, potassium and other nutrients.
5. Pumpkin seeds
Rich in tryptophan and zinc, which is an important precursor for the production of serotonin and melatonin. They are rich in vitamin E, manganese, magnesium, protein and iron.
6. Mushrooms
High levels of vitamin D, selenium and potassium, as well as large amounts of vitamin B2 and B3. They are anti-inflammatory and protect our immune and cardiovascular systems.
7. Tomato
One of the best sources of lycopene, a good source of potassium, vitamin C, biotin, vitamin K and manganese.
8. Salmon and cod
Fish is a superfood in the world of proteins, B vitamins, vitamin D, selenium, vitamin B3 and omega-3 fatty acids with many positive effects on the heart, eyes, bones and brain.
9. Virgin coconut oil
Large amounts of dodecanoic acid (lauric acid) and a source of antioxidant phenolic compounds.
10. Leafy kale
One of the most nutritious foods in the world, rich in vitamin B6, potassium, calcium and magnesium. Huge amounts of vitamin K, A and C and even small amounts of iron, omega-3 fatty acids and alpha carotene.
11. Plain water
Although water does not count as food, a sufficient amount of clean, plain water is still important for good sleep.
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