A number of studies have shown that eating the right nutrients helps improve sleep quality. The "Fun Science Network" of the United States published a paper on July 28, which published the three nutrients in charge of sleep as summarized by Dr. Deborah Innos, a registered nutritionist in the United States.
It is difficult to fall asleep to make up for magnesium. Magnesium is a very important trace element and plays a key role in regulating the body's sleep function. Insomnia is one of the symptoms of magnesium deficiency. An analysis published in the US “Medical Hypothesis†magazine in 2006 showed that magnesium deficiency may be an important factor in most depression and mental health problems, and these psychological problems can make it difficult to fall asleep. Innos said that dark green leafy vegetables, pumpkin seeds, sesame seeds, beans, lentils and certain fishes are all rich in magnesium.
Wake up at night to make up potassium. A study published in the United States "Sleep" magazine in 1991 showed that people who do not sleep well at night can significantly improve their sleep by supplementing potassium. Potassium is a way of drugs. However, Dr. Innos recommends that it is best to supplement potassium through a healthy diet. Most people think that bananas are the first choice for potassium supplementation, and a banana can supplement 10% of potassium daily recommended amount. In fact, bananas are not the best choice. Beans, green leafy vegetables and potatoes are more suitable for potassium supplements, and avocados are also a good choice.
Distress vitamin D during the day. A study published in the US “Journal of Clinical Sleep Medicine†in 2012 found that frequent sleepiness during the day was closely related to the low level of vitamin D in the body. Sun exposure is a way to supplement vitamin D. However, due to fear of sunburn or skin cancer, many people do not have enough sun exposure. Another way is to diet vitamin D. Vitamin D-rich foods include milk, yogurt, sardines, salmon, tuna, and vitamin D fortified foods.
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