Here are 3 familiar, easy-to-buy vegetables that help sleep and nourish the body when processed properly.
Spinach ( spinach):
Spinach is a green vegetable rich in magnesium, an essential mineral that helps relax muscles and stabilize the central nervous system.
According to research from the National Institutes of Health (NIH - USA), magnesium deficiency is associated with sleep disorders, especially in older adults.
Spinach also contains tryptophan, a precursor amino acid of serotonin - a neurotransmitter that creates a feeling of relaxation and promotes the production of melatonin, a hormone that regulates sleep.
People who consumed foods rich in tryptophan such as spinach had a 17% higher sleep duration than the control group.
Processing: Boil lightly or stir-fry quickly with olive oil, do not cook too much to retain nutrients. Can be used as vegetable soup or mixed with warm salads in the evening.
Malabar spinach:
Malabar spinach is not only rich in natural mucus but also contains a large amount of vitamin B6 and potassium, nutrients that help stabilize blood pressure and calm nerves.
According to the World Health Organization (WHO), vitamin B6 plays a role in supporting the synthesis of melatonin - an essential hormone for the sleep-wake cycle.
Foods rich in B6 such as Malabar spinach help participants have a 15% shorter sleeping time and improve overall sleep quality.
Processing: Cook a healthy spinach and shrimp or crab soup, eat it for dinner to increase a feeling of lightness, easier digestion and relaxation before bed.
Kale (or regular lettuce):
Lettuce contains natural bitter compounds such as lactucarium, which have a mild sedative effect.
According to the European Nutrition Association (EFSA), lactucarium helps regulate central neuropathy without causing dependence or daytime sleepiness.
Lettuce also has the ability to help the liver eliminate toxins - an important factor in helping to sleep deeply and wake up tirelessly in the morning. Research in the Journal of Phytomedicine (Germany) shows that: lettuce extract helps reduce cortisol - the stress hormone and improves sleep in people with chronic stress.
How to prepare: Lettuce should be eaten raw, mixed with olive oil and a little lemon, or juice 1-2 hours before bed.
