Magnesium, which plays an important role on the nervous system, helps to activate mechanisms that calm the person, as well as to alleviate anxiety and depression that can interfere with sleep. Noting that magnesium helps to calm the nervous system and prepare the body and mind for sleep, Yataş Sleep Board Member Doctor Dietitian Çağatay Demir says, “Many delicious foods can provide all the magnesium you need.”
Magnesium, an extremely important mineral for human health, is found in many foods and is used in more than 600 cellular reactions in your body. In fact, every cell and organ needs magnesium to function properly. Contributing to bone health as well as healthy brain, heart and muscle function, magnesium is known to have many benefits, including fighting inflammation, relieving constipation and lowering blood pressure. Magnesium also helps treat sleep problems. Yataş Sleep Board Member Doctor Dietitian Çağatay Demir, who says “Your body and brain need to relax in order to fall asleep and stay asleep”, underlines that magnesium helps to calm the nervous system and helps prepare the body and mind for sleep.
Reminding that sleep is an important variable of health, affecting a person's quality of life and well-being, Dr. dit. Demir, “Sleep; Temporary loss of consciousness is a normal, temporary, periodic and psychophysiological condition that occurs with the decrease of organic activities, especially nerve sensation and voluntary muscle movements. It is almost like a "cleaning" is done during sleep and many factors that negatively affect the body's functions are prepared for the next day to be removed from the body.
Consuming insufficient magnesium can affect your sleep quality
Magnesium deficiency can cause sleep disturbance and even insomnia. Dr. dit. Demir explains that studies have shown that optimal levels of magnesium are necessary for normal sleep, and that both high and low levels can cause sleep problems. Iron lists people at high risk of magnesium deficiency as follows: “People with digestive diseases, diabetes patients, alcohol abusers and the elderly are in the risk group for magnesium deficiency. Problems with your digestive system can cause your body to not absorb vitamins and minerals properly, resulting in deficiencies. Insulin resistance and diabetes cause excessive magnesium loss. Many older people have less magnesium in their diets than younger adults, and the magnesium consumed may be less efficiently absorbed in the gut.”
Magnesium helps regulate sleep quality
Yataş Sleep Board Member, Doctor Dietitian Çağatay Demir points out that magnesium can not only help you sleep, but also help you have a deep and restful sleep: “In one study, 500 mg of magnesium or a placebo was given to older adults. As a result, it was found that the group given magnesium had better sleep quality. It was observed that people in this group also secreted higher levels of renin and melatonin, two hormones that help regulate sleep.”
What foods are rich in magnesium?
"Make sure you have a balanced diet for a healthy life and sleep," said Dr. dit. Iron says many delicious foods can provide all the magnesium you need.
- Dark chocolate: 28 grams of dark chocolate contains 64 mg of magnesium, so it is very rich in this regard. To get the most out of the benefits of dark chocolate, it would be right to choose a product that contains at least 70% cocoa.
- Avocado: It is a very nutritious fruit and a delicious source of magnesium. One medium avocado provides 58 mg of magnesium.
- Nuts: Nut types that are particularly high in magnesium include almonds, cashews, and Brazil nuts. For example, 28 grams of cashews contain 82 mg of magnesium.
- Legumes: Legumes; is a nutrient-dense family of plants that includes lentils, beans, chickpeas, peas, and soybeans. They are very rich in many different nutrients, including magnesium. For example, 1 cup of cooked beans has extremely high levels; It contains 120 mg of magnesium.
- Seeds: Flax, pumpkin seeds, pumpkin and chia seeds etc. Many seeds contain high amounts of magnesium. Pumpkin seeds are one of the best sources, with 28 mg of magnesium per 150 grams.
- Whole grains: Wheat, oats, buckwheat, barley, quinoa, etc. Grains are a source of many nutrients, including magnesium, and are very important for daily nutrition. For example; 28 grams of dry buckwheat contains 65 mg of magnesium.
- Some oily fish: Many types of fish are high in magnesium, including salmon, mackerel, and halibut. Half a fillet (178 grams) of salmon contains 53 mg of magnesium.
- Banana: Known for its high potassium content, which can lower blood pressure and has been linked to a reduced risk of heart disease, bananas are also rich in magnesium. One large banana contains 37 mg of magnesium.
- Green leafy vegetables: Greens that contain significant amounts of magnesium include kale, spinach, kale, and chard. For example, 1 serving of cooked spinach contains 157 mg of magnesium.