Many studies show that a diet rich in magnesium can help relax the nervous system, reduce muscle tension and improve sleep quality. Here are four familiar, magnesium-rich vegetables that nutritionists recommend for daily supplementation.
Spinach Spinach is one of the best sources of natural magnesium.
According to the Cleveland Clinic Sleep Center (USA), magnesium helps regulate the hormone melatonin, which controls sleep and wake cycles.Magnesium acts as a neurotransmitter, making it easier to fall asleep, says nutritionist Kristin Kirkpatrick.A bowl of boiled spinach can provide nearly 20% of your daily magnesium needs.
Kale Kale is rich in magnesium along with vitamin K and calcium, which help relax muscles.
Many experts say that this is a suitable choice for the elderly's dinner, helping to avoid feeling heavy while still ensuring enough nutrients.Combining kale with olive oil or nuts will increase the ability to absorb minerals.
Broccoli Not only rich in vitamin C and fiber, broccoli also contains enough magnesium to help improve sleep.
Harvard Health Publishing says that cruciferous vegetables help stabilize blood sugar at night, reducing the risk of sudden wakefulness.This is also a safe choice for the elderly with underlying diseases such as high blood pressure or diabetes.
Malabar spinach 100 grams of Malabar spinach contains more than 80 mg of magnesium, which helps calm nerves and reduce muscle contractions.
This vegetable is familiar to Vietnamese people, easy to process into soup or boil, suitable for evening use to support sleep.
Experts recommend that the elderly should maintain a diet rich in green vegetables, combined with light exercise and keep the habit of sleeping on time to improve the quality of long-term sleep.
