Oatmeal - a gentle start to a day of relaxation
Oatmeal (65mg magnesium/100g) stabilizes blood sugar and the nervous system, reducing fatigue and anxiety. Magnesium in oats helps produce serotonin, improving mood and sleep.
Suggestion: You can choose oatmeal congee with ripe banana or almonds.
Spinach - a "superfood" for the nervous system
Spinach (79mg magnesium/100g) is rich in magnesium, vitamin B6 and folate, which support brain energy metabolism and reduce muscle tension. A diet rich in leafy greens soothes the nervous system, regulates the brain-intestinal axis, reduces stress and improves sleep.
Suggestion: Spinach soup with shrimp or olive oil and sunflower seeds is not a bad idea.
Almonds - an effective stress-fighting snack
Almonds (270mg magnesium/100g) are good for the heart and provide a lot of tryptophan, helping to produce melatonin, the hormone that regulates sleep. Eating almonds in the evening soothes the central nervous system, helping to sleep deeply.
Suggestion: Eat 10-15 unsalted roasted almonds in the mid-afternoon or 1 hour before bed.
Bananas - a dessert that helps sleep well
Bananas (27mg magnesium/fruit) are rich in potassium and vitamin B6, which support nerve conduction and relax muscles. Magnesium, potassium and tryptophan in bananas stimulate the production of serotonin and melatonin, which aids in sleep.
Suggestion: Eat more banana smoothies with nut milk or fresh bananas with peanut butter.
