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5 nutrients fighting insomnia
According to the study, magnesium deficiency is one of the unknown causes of insomnia, says Dietitian Toksoy, who says magnesium-rich foods can help relieve insomnia.
Meltem Şeniz Toksoy, nutrition and dietician, says that one of the reasons for insomnia without sleep is magnesium deficiency.
Toksoy lists the magnesium-rich foods that help quality sleep:
Spinach: Try to include as much of the food as possible in the spinach with 79 mg of magnesium per 100 grams. Especially the raw state contains more magnesium. It is also a very good magnesium source for pregnant and lactating mothers. Apart from spinach, all green leafy vegetables are rich in fiber, folate, potassium and vitamins A, C, E and K.
Chocolate: Chocolate, which everyone loves very much but is avoided because of fear of ruining their diet, has become an indispensable crisis of menstruation, especially in women; Did you know that you can take advantage of this crisis with fewer calories and more benefits with bitter chocolate with a cocoa content of over 60%?
Pumpkin Cereal: Pumpkin is a nutritious source of magnesium. 1 cup of pumpkin seeds meets 50% of the daily magnesium requirement. Pumpkin seed seeds contain 262 mg of tail seed per 100 grams. You can buy pre-packaged pumpkin seeds as well as pumpkin seeds themselves. Just take the seed out, wash it and then fry it in the oven with cinnamon and salt at the level you want. Once your seeds are ready, you can add them to your desserts and meals by pulverizing them.
Avocado: Avocado is a perfect source of healthy fats that can be adapted to taste when mixed with any food. It contains 29 mg of magnesium per 100 grams.
Brown rice: All grains are known for their magnesium content; But in small quantities the grain product is as healthy as brown rice. It contains 43 mg of magnesium per 100 grams. It is gluten-free, so it may be a good alternative even for people with gluten sensitivity. Also rich in fiber and protein, it is suitable for almost every meal. To increase the magnesium content of your meals, you can add a few meals of brown rice a week.