Full Transcript Sleep Problems and Nutrient-Rich Foods 0:01 Since COVID, so many more people are suffering with poor sleep, and so much so that we often call it corona somnia. 0:08 Since so may people suffering from poor sleeping, incorporating foods rich in melatonin, vitamin D, magnesium and tryptophan can really help significantly 0:18 enhance sleep quality and overall well-being. 0:22 Below is a curated list of foods that I like to talk about and encourage people to use in order to sleep better.
Melatonin-Rich Foods 0:30 Now let's look at melatonin-rich foods. 0:34 The best sources of melotonin rich foods are tart cherries, pistachios, walnuts, bananas, goji berries, grapes, tomatoes, 0:44 and oats. 0:46 Next are vitamin D rich foods which support mood but also better sleep. 0:52 Vitamin D is essential for regulating serotonin and melatonin production, both of which will impact sleep and mood.
Vitamin D Foods and Sunlight 0:59 The best sources are fatty fish like salmon and mackerel, sardines or tuna, egg yolks, mushrooms, especially mushrooms that are exposed to sunlight, 1:09 and different types of cheeses, different type of plant based milk, as well as cod liver oil. 1:17 Now remember that sunlight exposure is the best natural way to boost vitamin D levels. 1:23 Just spending 10 minutes in actual sunlight or daylight without sunblock or sunscreen will help your vitamin d production, 1:32 and thereafter definitely wear your sun block or sun screen. 1:35 And remember you can't get that effect through a window. 1:39 You do have to be outside. 1:42 Now magnesium rich foods support relaxation and reduce stress and therefore help you sleep.
Magnesium-Rich Foods 1:48 Magnesium helps regulate neurotransmitters involved in sleep and relaxation. 1:53 The best foods for these include dark leafy greens like spinach, Swiss chard, pumpkin seeds, almonds, cashews and walnuts, 2:03 as well as avocados, dark chocolate, legumes, black beans, lentils, and whole grains like quinoa. 2:12 What about Tryptophan rich foods? 2:14 These boost serotonin and melatonin production, and tryptophane is an amino acid that helps the production of seratonine and Melatonins, 2:22 thereby promoting relaxation and improved sleep.
Tryptophan-Rich Foods 2:26 And where can you get these? 2:27 Turkey, chicken, salmon, eggs, cheese, especially parmesan, nuts and seeds, pumpkin seeds sunflower seeds walnuts, oats, 2:37 tofu, edamame and bananas. 2:42 Now for some of my best sleep boosting food combinations, using the science behind how these nutrients are absorbed, let me tell you what I like to do. 2:53 Well, sometimes adding oatmeal with walnuts and tall cherries can provide melatonin, magnesium and tryptophan to help you sleep. 3:02 Grilled salmon with quinoa and spinach are high in vitamin D, Magnesium and Tryptophane.
Sleep-Boosting Food Combinations 3:08 Bananas with almonds and dark chocolate contain melotonin magnesium, and serotonine precursors. 3:16 Yogurt with pumpkin seeds and goji berries are rich in magnesium vitamin d and So when you think about it, to improve your sleep, 3:25 all you need to do is start incorporating these foods into your diet. 3:29 And this could naturally boost your melatonin levels and potentially help you sleep better, improve the quality of your asleep and really feel rested.
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