JAKARTA, The Shiro Copr Sleep is very important for health, both physical and mental. Adequate sleep helps the body recover and repair itself, as well as regulate hormones and the immune system.
There are various ways to achieve better and higher quality sleep, one of which is by consuming magnesium-rich foods.
Magnesium plays a crucial role in regulating brain chemicals, such as melatonin and serotonin, which are involved in regulating sleep patterns and sleep quality. This nutrient also helps calm nerves, relax tense muscles, and prepare the body for natural sleep.
Melansir laman Healthline Here are various magnesium-rich foods that can improve sleep quality.
1 . Pisang
Bananas contain high amounts of magnesium and potassium. Both minerals can help relax muscles and soothe the nervous system, allowing the body to become more relaxed and ready for sleep.
In addition, bananas also contain the amino acid tryptophan, which plays an important role in helping to produce serotonin and melatonin.
Both hormones regulate mood and sleep cycles. Serotonin helps create a feeling of calm, while melatonin plays a direct role in regulating the circadian rhythm (the body's biological clock), thus making sleep quicker and more restful.
2 . Avocado
Avocados are also one of the foods rich in magnesium that can improve the quality of sleep. In one medium-sized avocado, there is about 58 mg of magnesium.
Magnesium in this type of fruit plays an important role in calming the nervous system and regulating sleep hormones such as melatonin. In addition to magnesium, avocados also contain potassium, B complex vitamins, and vitamin K, which support nerve and muscle function.
Potassium content helps stabilize blood pressure and relax muscles, making it easier for the body to relax before sleep. Avocados are a fruit that contains natural oil.
This oil is rich in monounsaturated fats, particularly oleic acid, which is well known for heart health and can help reduce inflammation in the body. These healthy fats also make the body feel fuller for longer and stabilize blood sugar, which can prevent sleep disturbances caused by spikes in blood sugar.
3 . Yogurt
Plain yogurt is a dairy product that has been fermented using good bacteria such as Lactobacillus bulgaricus and Streptococcus thermophilus. This fermentation process not only helps to reduce lactose and fat content, but also increases the amount of probiotics (good bacteria) which are beneficial for digestion and the immune system.
In addition, fermentation also enriches the magnesium content, which plays a crucial role in muscle relaxation and the production of serotonin and melatonin hormones. In 800 grams of plain yogurt, there is approximately 42 milligrams of magnesium, making it a good choice to help meet daily magnesium needs and improve sleep quality.
The calcium and protein content in yogurt also work together with magnesium to maintain balanced muscle and nerve function.
4 . Kacang Kedelai
All soybean products are good for magnesium intake, from tofu, tempeh, soy milk, and others. In 100 grams of soybeans, there is 35 milligrams of magnesium.
Other components per serving consist of protein, iron, and vitamins. Some studies show that consuming tofu and other soy products can protect the cells lining the arteries and may reduce the risk of stomach cancer.
5 . Biji Labu
Pumpkin seeds are one of the most easily consumable sources of magnesium as a healthy snack. In every 30 grams of pumpkin seeds, there are about 156 milligrams of magnesium.
This amount is equivalent to nearly 40 percent of an adult's daily magnesium requirement, depending on age and gender. Magnesium in pumpkin seeds plays a crucial role in calming the nervous system, regulating the body's circadian rhythm, and helping produce melatonin, the hormone that regulates sleep.
In addition, pumpkin seeds also contain iron, zinc, and antioxidants that support brain health and immune system.
6. Peanut Hitam
Black beans are a type of legume that is low in calories. Half a cup of cooked black beans contains 60 milligrams of magnesium.
To make its benefits more effective, do not cook it by frying. Boil it instead and do not overcook it. The magnesium content will be absorbed well in the body.
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