Fatty fish like salmon are one of the best natural sources of vitamin D in food.
Vitamin D is not only necessary for bone health but also participates in many biological processes related to the nervous system, immunity and regulating the body's circadian rhythm.
Not only rich in vitamin D, salmon also provides a large amount of omega-3 EPA and DHA fatty acids.
To maximize the nutritional value of salmon, experts recommend prioritizing healthy cooking methods such as steaming, grilling or pan-frying with little oil. Too high a temperature or frying in oil for a long time can reduce the quality of unsaturated fatty acids.
A serving of about 100-150g of salmon, used 2-3 times per week, is a suitable choice in the diet of healthy adults. Salmon can be combined with green vegetables, whole grains or sweet potatoes to create a balanced meal, while limiting salty or fatty creamy dishes.
Eating times can also make a difference. Dinner with a moderate amount, about 2-3 hours before bedtime, helps the body have enough time to digest.
Avoid overeating or using a lot of alcohol and beer in the evening because these are factors that have been proven to reduce sleep quality.
It should also be noted that sleep is affected by many factors such as stress, movement, light, underlying medical conditions and living habits. If insomnia lasts for more than three months or affects daily life, patients should be examined to determine the cause and receive appropriate treatment.
In addition to supplementing salmon, maintaining reasonable sun exposure for the body to synthesize vitamin D itself, exercising regularly, limiting caffeine in the afternoon and maintaining a stable sleep schedule are still measures recommended by sleep experts.
In general, salmon is a food rich in vitamin D, omega-3 and high-quality protein, contributing to supplementing nutrients related to sleep quality.
Including this type of fish in a balanced diet, combined with a healthy lifestyle, can support maintaining a better sleep and bring many benefits to cardiovascular, brain health as well as the immune system.
