Research published in the British Journal of Nutrition shows that some fruits contain high levels of vitamin B6 and magnesium - two nutrients that play an important role in regulating sleep-wake cycles. Mango is one of the natural sources of these substances.
Women should know that mangoes contain vitamin B6, which helps the body produce serotonin - a neurotransmitter that has the effect of calming the mind and creating a feeling of relaxation.
In addition, the amount of tryptophan in mangoes - an essential amino acid - also contributes to supporting the production of melatonin, the main hormone that promotes deep sleep. According to experts, foods rich in tryptophan when consumed 1-2 hours before bed can improve sleep time and increase the quality of deep sleep.
However, to maximize these benefits of mango, the way to eat it also needs to be noted. First, you should eat naturally ripe mangoes, not deeply frozen, in the evening about 1 - 2 hours after main meals. Eating too close to bedtime or eating too much can cause bloating, increase blood sugar, and disrupt sleep. An ideal serving is about 1/2 to 1 small mango, equivalent to 100 - 150g.
Second, you should not combine mangoes with caffeinated foods such as chocolate, tea or coffee in the evening because they can counter the relaxing effects of mangoes.
Mango can become a natural "assistant" for sleep if used properly. Combining mango with a healthy diet and a moderate lifestyle will significantly improve sleep quality. This has been recognized by many prestigious health organizations in the world.
