28/03/2022
Specific Foods That are good for sleep. โค
the range of varieties of cultivars of most foods means that their nutrient profile can be inconsistent.
For example, some varieties of red grapes1 have high levels of melatonin while others have virtually none.
๐ฟ Kiwi
Kiwifruit possess numerous vitamins and minerals3, most notably vitamins C and E as well as potassium and folate.
Some research has found that eating kiwi can improve sleep. In a study,
people who ate two kiwis one hour before bedtime found that they fell asleep faster, slept more, and had better sleep quality.
๐ฟ Tart Cherries and Tart Cherry Juice
Several studies have found sleep benefits5 for people who drink tart cherry juice.
In one study, people who drank two one-cup servings of tart cherry juice per day were found to have more total sleep time and higher sleep efficiency.
These benefits may come from the fact that tart cherries have been found to have above-average concentrations of melatonin,
which is a hormone that helps regulate circadian rhythm and promote healthy sleep. Tart cherries may also have an antioxidant effect that is conducive to sleep.
๐ฟ Malted Milk and Nighttime Milk
In the past, small studies found that malted milk before bed reduced sleep interruptions.
The explanation for these benefits is uncertain but may have to do with the B and D vitamins in malted milk.
Milk itself contains melatonin, and some milk products are melatonin-enriched.
When cows are milked at night, their milk has more melatonin, and this milk may be useful in providing a natural source of the sleep-producing hormone.
๐ฟ Fatty Fish
A research study found that fatty fish may be a good food for better sleep.
The study over a period of months found that people who ate salmon three times per week had better overall sleep as well as improved daytime functioning
Researchers believe that fatty fish may help sleep by providing a healthy dose of vitamin D and omega-3 fatty acids, which are involved in the bodyโs regulation of serotonin.
๐ฟ Nuts
Nuts like almonds, walnuts, pistachios, and cashews are often considered to be a good food for sleep.
Though the exact amounts can vary, nuts contain melatonin as well as essential minerals like magnesium and zinc that are essential to a range of bodily processes.
In a clinical trial using supplements, it was found that a combination of melatonin, magnesium, and zinc helped older adults with insomnia12 get better sleep.
๐ฟ Rice
A study of adults in Japan13 found that those who regularly ate rice reported better sleep than those who ate more bread or noodles.
This study only identified an association and cannot demonstrate causality,
but it supports prior research that showed that eating foods with a high glycemic index around four hours before bedtime helped with falling asleep
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