Many studies and reviews show that increased magnesium tolerance is associated with better sleep, especially in older adults.
Pumpkin seeds
Pumpkin seeds are a top source of magnesium in nuts: a small amount (about a handful or 2030 g) provides a significant amount of magnesium, helping to relax muscles and support sleep. Eating unsalted roasted pumpkin seeds in the evening is a convenient choice for the elderly.
Almonds
Almonds contain both magnesium and melatonin, a hormone that regulates circadian rhythms, so many experts recommend them before bed to make it easier to fall asleep. Almonds contain magnesium and melatonin, which are two nutrients that help the body relax and fall asleep more easily, according to nutritionist Karman Meyer (USA).
Cashew seeds
Cashews are a type of seed rich in magnesium and other minerals, suitable as a light snack for the elderly. A small amount of cashews per day supports natural magnesium supplementation without the need for tablets.
Chia seeds
Chia seeds are not only rich in omega-3 and fiber, but also contain magnesium. Chia seeds can be sprinkled on porridge, yogurt or soaked as pudding, making it convenient for the elderly to have difficulty chewing dried seeds.
Before taking magnesium tablets or increasing the amount of nuts (because it is high in calories), you should talk to your doctor, especially if you are taking diuretic drugs, cardiovascular drugs or have kidney disease.
