Magnesium activates GABA receptors, which calms nerves, protects nerve cells, and improves memory. It also reduces the stress hormone cortisol and aids melatonin production, leading to easier and deeper sleep.

Pumpkin seeds

A 30 g serving of pumpkin seeds contains about 156 mg of magnesium, improving nerve function and reducing stress. They provide tryptophan, an amino acid the body uses to produce melatonin, promoting deeper and higher-quality sleep.

According to Eating Well, pumpkin seeds contain zinc, a vital mineral for memory support, and are rich in antioxidants that can prevent brain cell damage from oxidative stress.

Spinach

One hundred grams of cooked spinach contains about 157 mg of magnesium, is rich in tryptophan, and has antioxidant compounds that help protect cells from damage, supporting memory and concentration. It also provides fiber, which aids regular digestive function. A healthy gut is crucial for regulating hormones that control the sleep-wake cycle.

Black beans

Beans provide stable energy for the body and stabilize mood. Black beans are rich in magnesium, fiber, and plant-based protein. They also offer several B vitamins, including vitamin B6. Vitamin B6 supports the production of neurotransmitters, which are vital for relaxation and good sleep.

Avocado

A medium-sized avocado contains about 58 mg of magnesium, enhancing overall blood circulation to the brain. Magnesium also promotes the production of sleep-inducing hormones, leading to faster sleep.

Avocados also contain abundant fiber and heart-healthy fats. These nutrients help stabilize blood sugar, preventing sudden fatigue and irritability. This combination can help maintain a stable, relaxed mood, according to Health.

Anh Chi (Compiled)

Photos: Anh Chi, Bao Bao, Bui Thuy