According to data from the U.S. The Department of Agriculture (USDA) said that 100g of spinach contains about 79mg of magnesium, equivalent to nearly 20% of the recommended daily requirement for adults.
Magnesium is considered an essential mineral for nerve and muscle function, and is involved in more than 300 biochemical reactions in the body, including the process of regulating sleep.
Supplementing magnesium can improve sleep quality in older adults with insomnia. Magnesium works by binding to GABA receptors - neurotransmitters that play a calming role, helping the nervous system relax.
Thanks to that, supplementing magnesium-rich foods like spinach can help reduce stress, anxiety and make it easier to fall asleep.
Dr. Michael Breus, a clinical psychologist on sleep in the US, said that magnesium is like a natural brake for the nervous system. If magnesium is deficient, the brain tends to be overexcited, leading to difficulty sleeping, anxiety and fatigue.
Supplementing with green vegetables, especially spinach, is a safe and sustainable way to improve sleep.
In addition to magnesium, spinach is rich in folate, iron and vitamin C. Folate plays a role in the production of serotonin, a neurotransmitter directly related to happiness and mood stability.
In particular, spinach is rich in antioxidants such as lutein, beta-carotene and vitamin E, which protect brain cells from the effects of oxidative stress, a factor that often reduces nerve function and sleep disorders.
Spinach is easily processed into many delicious and nutritious dishes. In the morning, you can mix spinach with banana and yogurt to make an energetic green smoothie.
For lunch, spinach salad combined with almonds and olive oil is both refreshing and adds healthy fats to support vitamin absorption. Spinach can also be cooked in soup, stir-fried with garlic or used in light soups before bed.
However, experts also note that you should not abuse. People with kidney disease or susceptible to kidney stones should eat a moderate amount, because spinach contains a lot of oxalate, which can affect calcium metabolism.
