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Here Are Some of the Best Foods for Sleep
What keeps you up at night? The list of reasons why people miss out on a good night’s sleep is extensive. According to the Institute of Medicine (US) Committee on Sleep Medicine and Research, as many as 70 million Americans have ongoing sleep problems that interfere with their daily functioning.¹ High-quality sleep is essential to wellness. If you aren’t getting the recommended 7 to 9 hours of sleep each night,² you’re setting yourself up for a host of physical and mental issues. If you have problems falling asleep at night, a proper diet may help you achieve restful sleep. Here Are Some of the Top Foods That Can Help Improve Your Sleep Tryptophan-rich Foods The human brain naturally produces a soothing neurotransmitter called serotonin, mostly from the amino acid tryptophan that's derived from dietary proteins. Serotonin plays many important roles in the brain’s biochemistry and is intimately involved in maintaining an upbeat mood, boosting self-confidence, sustaining the body’s 24-hour circadian rhythms, and facilitating sustained and deep sleep. Very few foods contain premade serotonin, and once absorbed into the blood it can’t get across the blood-brain barrier. However, tryptophan from food proteins does get across this barrier, so it’s possible to support serotonin needs by eating foods that boost the brain’s tryptophan levels. Examples of foods rich in L-tryptophan are: Spirulina Seeds (especially pumpkin and chia) Squash Watermelon Grass-fed meats (beef, lamb, goat) Free-range poultry (chicken, turkey, duck) Wild-caught salmon and tuna Peas and beans (not canned) Tofu, tempeh, tahini, natto Edamame Eggs (especially the whites) Spinach Magnesium-rich Foods Magnesium is a mineral nutrient essential for over 300 enzymes and is fundamental to your health.³ Magnesium helps promote memory, positivity, and quality sleep. Some leafy-green vegetables, whole grains, nuts and beans are good magnesium foods, but dietary intake has declined by at least 40% in the last 4 decades due to changes in food harvesting and processing, water purification, and overall dietary habits. GABA-rich Foods The neurotransmitter most associated with calming effects in the brain is GABA (technically, Gamma-AminoButyric Acid). Clinical research suggests taking GABA by mouth can help cope with stress, improve mood, and generally have calming effects.⁴ Also, GABA has mild relaxation properties that can support a balanced mood and restful sleep. GABA is naturally found in many teas, such as black, green, and oolong teas. It also can be found in fermented foods including yogurt, kefir, and tempeh. Other foods that may contain GABA (or boost its production in the body) include fava, lentils, beans, nuts and seeds, fish, broccoli, spinach, and berries. Steer Clear of These Sleep Stealing Foods If you struggle with frequent changes in your mood and energy levels, it can be helpful to avoid certain foods and beverages that can trigger mood shifts or energy spikes that can prevent you from getting to sleep at night. Foods to Avoid for Better Sleep: Caffeine Alcohol Sugar Breads Pasta Potatoes White Rice As with any changes in diet, it’s important to introduce new foods gradually to allow your body to adjust to a new routine and ensure that you don’t have any food allergies. You may be amazed at the abundance of energy and the lifted moods these healthful foods can provide. Foods for Better Sleep Remember, fuel your brain with these key foods to reduce stress, improve mood, and increase your chances of getting a great night’s sleep! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our sleep products and our full list of supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Centers for Disease Control and Prevention (US). (2003). Report to Congress on Mild Traumatic Brain Injury in the United States: Steps to Prevent a Serious Public Health Problem. National Center for Injury Prevention and Control. https://www.ncbi.nlm.nih.gov/books/NBK19960/ 2. Lozano, R., Fullman, N., Mumford, J. E., Knight, M., Barthelemy, C. M., Abbafati, C., ... & Murray, C. J. L. (2018). Measuring progress from 1990 to 2016 and projecting attainment to 2030 of the health-related Sustainable Development Goals for 195 countries and territories: A systematic analysis for the Global Burden of Disease Study 2016. The Lancet, 392(10159), 2091-2138. https://doi.org/10.1016/S0140-6736(18)32281-5 3. National Institutes of Health, Office of Dietary Supplements. (2022). Magnesium: Fact sheet for health professionals. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ 4. Cleveland Clinic. (2022, February 14). Gamma-aminobutyric acid (GABA): What it is, function & benefits. https://my.clevelandclinic.org/health/articles/22857-gamma-aminobutyric-acid-gaba
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Healthy Ways to Make Your Veggies Taste Good
“If vegetables tasted like chocolate, I’d be the healthiest person in the world.” You’ve probably heard a similar comment at some point in your life. Intended to make light of poor eating habits, this statement reveals that many people aren’t eating enough vegetables. And that’s no laughing matter. Dangers of a Low Vegetable Diet Dietary intake of some leafy-green vegetables has declined by at least 40% in the last four decades due to changes in food harvesting and processing, water purification, and overall dietary habits. As a result of these and other factors, many in our society aren’t eating enough vegetables each day. Instead, they’re subsisting on the standard American diet (SAD), which contains excessive amounts of sodium, refined sugars, omega-6 fatty acids, trans fats, and calories. The ramifications of not eating enough vegetables are serious, and we’re seeing the alarming results every day in our country. Failure to get the necessary nutrients from vegetables can lead to a host of physical and mental problems. These include cardiovascular and blood flow issues, memory and focus challenges, serious weight problems, gastrointestinal complications, organ failure, hormone imbalance, and even vision troubles. Benefits of Eating Vegetables Vegetables are rich in nutrients, high in fiber, and low in calories. You probably knew that. But did you know that eating vegetables may make you happier? Scientists from Dartmouth College and the University of Warwick conducted a study and found that the psychological well-being of the 80,000 participants rose with the number of daily servings of fruits and vegetables.¹ Vegetables, such as spinach, kale, collard greens, bell peppers, and squash, have tremendous health benefits. They provide an enormous array of vitamins, minerals, flavonoid antioxidants, anti-free radical carotenoids, and many other substances that promote good health. Plant foods can help balance healthy inflammatory response and have many other beneficial effects that lower your exposure to the brain, heart, blood pressure, blood sugar, joint, and gastrointestinal problems. So, if you’re looking to add more nutrient-rich plant foods to your diet, here are several simple ideas on how to make your veggies taste good and add some zest to your meals… 7 Veggies and How to Make Them Taste Great (Even to Picky Eaters) Brussels Sprouts Though not the most universally appreciated vegetable, Brussels sprouts are extremely beneficial for you. Like cruciferous vegetables, Brussels sprouts are rich in fiber, vitamins A, C, and K, and manganese. They’re also a low-calorie food. Prep Tips: Brussels sprouts can be prepared in a variety of ways (in the oven or on the grill) and you can add garlic or natural seasonings to enhance their flavor. Also, if you’re looking for a way to jazz up your salad, add Brussels sprouts as a tasty topping. Spinach There’s a reason why Popeye the Sailor gets a boost in strength and energy from eating spinach. This nutrient-dense vegetable is high in protein and fiber and is loaded with vitamin A, potassium, folate, and magnesium. Raw spinach is so nutritious, some people believe it contains bliss-enhancing nutrients. Prep Tips: Substitute your usual lettuce with spinach in a salad, on a sandwich, or in a smoothie to increase your energy and vitality. Results from eating spinach probably won’t be as dramatic as those observed with Popeye, but you might be surprised at how good it makes you feel. Broccoli and Cauliflower Broccoli and cauliflower belong to the brassicas plant family. Brassica vegetables have sulfur-containing substances called glucosinolates that may help boost glutathione (a powerful antioxidant) in your body. Brassicas can help your liver, which aids in the body’s detoxification process. Benefits of these two brassica vegetables: Broccoli provides fiber, folate, vitamins C and K, and the minerals iron, potassium, and manganese. Cauliflower is high in fiber and vitamin C. Prep Tips: Make sure to have some raw crudités available as a snack or an appetizer before a meal. You can also sauté broccoli or cauliflower in some walnut oil for a delicious side dish. Whenever you have a craving for mashed potatoes, try this mouthwatering recipe for Cauliflower Garlic Mashed Potatoes. Asparagus Asparagus generates energy for your brain and body and is an incredible source of fiber and folate. It’s also an excellent source of vitamins A, E, and K, and provides generous amounts of phosphorus, iron, and chromium. Prep Tips: Many people eat asparagus raw, steamed, in a salad, or grilled as a side. For a delicious treat, try lemon and garlic roasted asparagus. Squash There are many varieties of squash, including acorn, butternut, pumpkin, spaghetti, and winter squash. Butternut squash is especially rich in L-tryptophan, an essential amino acid that’s vital for a number of metabolic functions. Squashes provide vitamins B1, B3, B5, B6, and folate, vitamin E, potassium, and manganese. Prep Tips: Just as there are many varieties of squash, there are numerous ways to prepare it. Serve cinnamon roasted squash as a side dish or make a delectable squash soup. Kale Kale is also a brassica crucifer and was a wildly popular vegetable in the late 90s and 2000s. However, America’s love affair with the leafy green has diminished in recent years, which is a shame. Kale provides the body with sulforaphanes, which are crucial for detox, and is also high in vitamins C and K, as well as calcium. Prep Tips: Though typically associated with salads, kale can be prepared in many ways, including cooked and boiled, in a soup, or as snack chips. Try this delicious recipe for Clever Kale Slaw. Mushrooms Okay, so technically mushrooms aren’t vegetables (they’re fungi, shh!), but they offer many health benefits. Whatever variety you choose – shiitake, maitake, reishi, enoki, oyster or agaricus – mushrooms are a great immunity booster and can add many nutrients to your diet. Mushrooms contain beta-glucans (a unique category of large, branching, complex carbohydrates) that don’t affect blood sugar but remarkably enhance the immune system’s alertness against invaders. They also have ergothioneine,² a powerful antioxidant that doesn’t get destroyed during the cooking process and may enhance immunity. Prep Tips: Mushrooms can add flavor and texture to soups, salads, and veggie trays. Sautéed mushrooms make a flavorful (and filling) addition to entrees and vegetable dishes without contributing a lot of calories! The next time you’re in the grocery store, fill your cart with vegetables to help fuel your body and keep your brain active and healthy. And give these recipes and preparation tips a try. We hope you get a thumbs up from everyone in your family. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Blanchflower, D. G., Oswald, A. J., & Stewart-Brown, S. (2013). Is psychological well-being linked to the consumption of fruit and vegetables? Social Indicators Research, 114(3), 785–801. https://doi.org/10.1007/s11205-012-0173-y 2. Kalaras, M. D., Richie, J. P., Calcagnotto, A., & Beelman, R. B. (2017). Mushrooms: A rich source of the antioxidants ergothioneine and glutathione. Food Chemistry, 233, 429–433. https://doi.org/10.1016/j.foodchem.2017.04.109
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