Here are 4 dishes from chrysanthemum greens that help you sleep better according to scientific research.
Cooked chrysanthemum cabbage soup with minced meat:
Chamomile contains a lot of apigenin, a flavonoid with mild sedative effects. According to research published in the American Journal of Clinical Nutrition, apigenin has the ability to interact with GABA receptors in the brain, helping to reduce stress and support sleep.
Benefits:
Helps reduce stress, improve sleep quality.
Providing protein from minced meat helps maintain stable energy.
Cook chrysanthemum cabbage soup with minced meat, eat for dinner to relax before bed.
Chamomile tea:
Chamomile tea has a calming effect on the nervous system and improves sleep quality. According to the World Sleep Society, compounds in chamomile such as luteoline and apigenin have antioxidant properties and help regulate circadian rhythms.
Benefits:
Helps reduce anxiety, increase relaxation.
Supports the regulation of the body's natural circadian rhythm.
How to use:
Sift fresh or dried chrysanthemum leaves with hot water for 5-7 minutes, drink before going to bed.
Stir-fried chrysanthemum cabbage with garlic
Garlic contains allicin, a compound that helps reduce stress and support the production of melatonin - a hormone that helps regulate sleep. According to research from the US National Institutes of Health (NIH), supplementing foods rich in allicin can help improve sleep time and quality.
Benefits:
Supports increased production of natural melatonin.
Helps relax muscles, reduce stress stiffness.
How to use:
Stir-fry chrysanthemum with garlic, eat for dinner to optimize effectiveness.
Chamomile salad with walnuts
Walnuts are rich in tryptophan, an essential amino acid that helps the body produce serotonin and melatonin. According to research in the Journal of Food Science & Nutrition, the combination of chrysanthemum greens and walnuts can enhance sleep-supporting effects.
Benefits:
Providing tryptophan helps improve mood and sleep.
Omega-3 in walnuts supports the functioning of the nervous system.
How to use:
Mix chrysanthemum greens with walnuts, olive oil and lemon to make a salad for dinner.
Combining chrysanthemum greens with ingredients such as minced meat, garlic, walnuts and using them as tea can help the body relax and easily fall asleep.
In addition, maintaining healthy eating habits and moderate activities are also important factors to improve sleep quality.
