2 types of nutritious fish help calm the mind and sleep well

Why should you eat fish regularly?

Nutritionists often recommend that we eat fish at least twice a week, especially fish rich in Omega-3 fatty acids. The reason is that fish is a food with high nutritional value. It is a valuable source of protein, full of essential amino acids, rich in vitamins A, D, and healthy fats. Fish meat is delicious, easy to cook, easy to digest and easy to absorb.

According to nutritionist Dr. Tran Thi Bich Nga, the Health & Life newspaper reported that Omega-3 is an especially important nutrient for the body and brain. The brain uses Omega-3 to build brain cells and nerve cells, reducing symptoms of anxiety and depression and reducing the risk of age-related memory problems.

Fish is also a great food for the cardiovascular system. Omega-3 in fish helps reduce triglyceride levels in the blood and reduce blood vessel blockage.

Research shows that people who eat fish regularly have a lower risk of heart attacks, strokes and death from heart disease. Fish is also one of the best sources of vitamin D, an important nutrient that is often deficient.

2 types of nutritious fish help calm the mind and sleep well

Lao Dong newspaper quoted Healthline as saying that below are 2 types of fish that have a sedative effect, help sleep better, and are recommended by reputable health organizations.

Salmon

Salmon is one of the fish that is rich in omega-3 fatty acids and vitamin D, two important nutrients that help regulate sleep.

Lao Dong newspaper quoted Healthline as saying that according to research published in the American Journal of Clinical Nutrition (AJCN), Omega-3 helps increase the production of serotonin - an important neurotransmitter that helps relax and maintain deep sleep.

Vitamin D in salmon has also been linked to sleep. A study from the University of Bergen (Norway) found that people with low vitamin D levels were at higher risk of sleep disorders, while vitamin D supplementation increased sleep time and reduced nighttime awakenings.

You should eat salmon 2-3 times/week, and can prepare it by steaming, grilling or making salad to keep its nutritional content intact.

Tuna

Tuna is a rich source of tryptophan, an essential amino acid that helps the body produce serotonin and melatonin — two hormones important in regulating sleep.

Lao Dong newspaper quoted Healthline as saying that according to research from the US Institute of Food and Nutrition Sciences (FNS), melatonin helps regulate the natural sleep cycle, helping the body fall asleep easily and sleep more deeply. Tryptophan deficiency can cause insomnia and nervous tension.

Tuna is also rich in vitamin B6, a nutrient that supports the nervous system and helps reduce stress and anxiety.

You can eat tuna steamed, grilled or made into sushi, avoid canned tuna which contains a lot of preservatives.