Eleven Superfoods That Will Help You Sleep Peacefully

The most important components that determine health are diet, exercise and rest. That's why scientists keep studying exactly what they need to be in order to feel perfect.

According to recent studies, there is a strong link between sleep and food - what we eat can affect how we sleep and vice versa, which in turn directly affects our health.

The University of Pennsylvania compares how different combinations of nutrients affect rest. Researchers have found that diets low in selenium, alpha-carotene, calcium and lauric acid make it difficult to fall asleep.

In those with reduced amounts of butanoic acid, vitamin D, lycopene and lauric acid, sleep is restless. Based on this, the researchers concluded that at low levels of carbohydrates, calories, potassium, vitamin C and water, rest at night is not complete, while zinc and minerals, for example, have a beneficial effect.

Here are the foods you need to add to your menu to enjoy your sleep to the fullest

Yes, this is not really food, but it is an important condition for your peace of mind. Drink water throughout the day. In the evening, do not overdo it, so as not to wake up the need to visit the toilet and so that your stomach is not full.

They are not only very tasty and nutritious, but only 100 grams of them provide 1/3 of the daily intake of selenium, vitamin D and potassium. They also contain vitamins B2 and B3.

The presence of beta-glucan provides you with a strong and healthy immune and cardiovascular systems.

They include lycopene, which is a powerful antioxidant, but is also important for sleep and good for the heart and bones.
Tomatoes are also a source of vitamins C and K, potassium, manganese and biotin. You can take them not only raw, but also as an addition to a dish or in the form of juice.

In its content it includes calcium, protein, vitamin B12 and D, potassium and other useful ingredients. The good thing is that it can be combined with other superfoods - fruits, nuts, etc.

In addition to the health it provides to the cardiovascular system, coconut oil also helps for restful sleep. This is due to its high content (about 50%) of dodecanoic (lauric) acid and antioxidant phenolic compounds, unlike ordinary oil. Coconut milk is also useful.

It is something wonderful for a complete vacation. This fresh salad is full of minerals and vitamins (B6, K, A and C), calcium, potassium, magnesium, omega-3 fatty acids, iron and alpha-carotene, which maintain your good health.

A study by the University of Pennsylvania found that alpha-carotene is the most beneficial substance for a good rest, and here it is in large quantities. Other ingredients are vitamins B6 and A, potassium and biotin. You can take vegetables in any form - raw or cooked, such as juice, frozen, canned, etc.

The high amount of melatonin makes the juice a great "sleeping pill". It is a powerful antioxidant and anti-inflammatory drug. It is recommended to take 30 milliliters 2 times a day - before and after sleep.

Researchers at the University of Texas have found that when rats eat walnuts, their melatonin levels rise. The same is believed to happen in humans. Melatonin is what controls the biological clock, which in turn controls our daily program.
As we know, what we eat has the shape of the organ it helps. But in addition to brain activity, these nuts also strengthen the heart, as they contain omega-3 fatty acids, manganese, vitamin E and biotin. Take 7 walnuts or 30 grams daily.

Every fish is rich in protein, but these two are excellent helpers in need of healthy sleep. They are also good for the brain, joints, heart and eyes.
100 grams of salmon or cod meat provides 236% of the recommended daily intake of vitamin B12, 127% of vitamin D, 78% of selenium and over 50% of vitamin B3 and omega-3 fats.

This delicious temptation offers 600 milligrams of tryptophan per 100 grams of product, as well as serotonin, melatonin and zinc. Pumpkin seeds are also rich in vitamin E, magnesium, protein, manganese and iron.
The recommended daily intake is about 50 grams, and the peels are also useful.

For best results, use a combination of these foods.
For example, vegetable soup with mushrooms, tomatoes, carrots; yogurt with walnuts; fish with coconut oil, etc.

With the listed products and dishes prepared by them, in combination with regular exercise you will notice a change in the quality of your sleep, tone and in general you will feel much healthier and fit to climb new professional and personal peaks.