Sleep plays an important role in physical and mental health. When the body lacks sleep for a long time, people often think of stress, work pressure or unscientific living habits.
However, a less noticed factor is the lack of micronutrients, especially zinc.
Zinc participates in the regulation of the nervous system, supporting the activity of neurotransmitters. These are substances that play an important role in creating a sense of sleepiness and maintaining a stable circadian rhythm. Therefore, supplementing with foods rich in zinc can contribute to improving sleep quality.
Seafood is a rich source of zinc. Oysters are considered the leading zinc-rich food, just a small portion can meet most of the daily zinc needs. Shrimp, crab and sea fish also contain significant amounts of zinc, and also provide more protein and good fatty acids to help the body recover after a working day.
Red meats such as beef and lamb are also rich in zinc and easily absorbed. However, you should eat them in moderation and combine them with green vegetables to ensure nutritional balance. Poultry such as chicken, especially the dark-colored meat, also contributes a certain amount of zinc.
For vegetarians, nuts and beans are suitable choices. Pumpkin seeds, cashews, and almonds not only provide zinc but are also rich in magnesium – a mineral that helps relax muscles and nerves. Lentils and whole grains also contain zinc, although the absorption capacity may be lower.
Milk and dairy products such as cheese and yogurt also contribute to zinc supplementation. Combining a glass of warm milk before bed with a zinc-rich diet can help the body relax better.
However, zinc supplementation is only part of the sleep improvement strategy. Adults should maintain a regular lifestyle, limit caffeine in the evening, and create a quiet sleeping environment.
Eating a variety of zinc-rich foods such as seafood, meat, nuts and beans can support nerve balance, thereby contributing to limiting sleep deprivation and improving the quality of life.
