According to the US National Institutes of Health (NIH), magnesium deficiency can affect mood, sleep quality and concentration.
One of the magnesium-rich dishes recommended by many experts for breakfast is oats combined with pumpkin seeds and bananas. This is considered a "natural magnesium complex" because all three ingredients contain quite high levels of magnesium, while providing complex carbohydrates and tryptophan - substances involved in producing serotonin and melatonin.
A glass of whole oatmeal can provide a significant amount of magnesium to the body. In addition to magnesium, oatmeal also contains soluble fiber and butyric acid - compounds related to the production of GABA, a neurotransmitter that helps the body relax and sleep better.
Meanwhile, pumpkin seeds are considered one of the top magnesium-rich foods. Just a small handful of pumpkin seeds can meet more than 30% of the daily magnesium needs.
Pumpkin seeds also contain tryptophan and many antioxidants that support the nervous system.
Bananas are not only rich in potassium but also contain magnesium and natural carbohydrates that help the body create serotonin more effectively. The combination of magnesium and complex carbohydrates in the morning is believed to help stabilize energy and limit prolonged nervous tension during the day.
Not only that, a systematic review published in PubMed also shows that most interventional studies record magnesium having a positive effect on at least one indicator related to sleep or anxiety.
Eating foods rich in magnesium in the morning is considered beneficial because this is the time when the body begins strong metabolic activities.
In addition to oats and pumpkin seeds, nutritionists also recommend adding spinach or green leafy vegetables to breakfast. Spinach contains magnesium, folate and carotenoids - substances related to nerve function and sleep.
However, effectiveness often depends on the overall diet, stress level, physical activity, and quality of daily sleep.
Magnesium tablets should not be abused if there are no medical indications. According to the NIH, using too high doses of magnesium from supplements can cause diarrhea, low blood pressure or arrhythmia in some special cases.
