2 types of nutritious fish that help calm the nerves and promote good sleep.

Why should you eat fish regularly?

Nutritionists often recommend eating fish at least twice a week, especially types of fish rich in Omega-3 fatty acids. The reason is that fish is a highly nutritious food. It's a valuable source of protein, containing all the necessary amino acids, and is rich in vitamins A and D, as well as healthy fats. Fish meat is delicious, easy to cook, easy to digest, and easy to absorb.

According to the Health & Life newspaper, Dr. Tran Thi Bich Nga, a nutrition expert, stated that Omega-3 is a particularly 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 lowering the risk of age-related memory problems.

Fish is also very good for the cardiovascular system. The omega-3 fatty acids in fish help lower triglyceride levels in the blood and reduce blood vessel blockage.

Studies show that people who eat fish regularly have a lower risk of heart attack, stroke, 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 that help calm the nerves and promote good sleep.

According to Healthline, as reported by Lao Dong newspaper, the following are two types of fish that have a calming effect and help you sleep better, as recommended by reputable health organizations.

Salmon

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

According to Healthline, as reported by Lao Dong newspaper, research published in the American Journal of Clinical Nutrition (AJCN) indicates that Omega-3s help boost serotonin production – a crucial neurotransmitter that promotes relaxation and deep sleep.

Vitamin D in salmon is also linked to sleep. A study from the University of Bergen (Norway) showed that people with low vitamin D levels have a higher risk of sleep disorders, while vitamin D supplementation helps increase sleep duration and reduce nighttime awakenings.

Salmon should be eaten 2-3 times a week, prepared by steaming, grilling, or in salads to preserve its nutritional content.

Tuna

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

According to Healthline, as reported by Lao Dong newspaper, research from the Food and Nutrition Institute (FNS) in the United States indicates that melatonin helps regulate the natural sleep cycle, making it easier for the body to fall asleep and sleep more soundly. A lack of tryptophan can cause insomnia and nervous tension.

Tuna also contains plenty of vitamin B6, a nutrient that supports the nervous system and helps reduce stress and anxiety.

Tuna can be eaten steamed, grilled, or used in sushi; avoid canned tuna which contains many preservatives.