Adequate sleep, balanced diet, and regular exercise are three recognized health standards in the international community. As an essential process in life, sleep is a crucial component for body recovery and integration, and is an indispensable part of overall health.
However, in modern society, there are many people suffering from insomnia. This is particularly true for urban populations, where work pressure and competition have led to an increase in the number of people experiencing insomnia.
Diet plays a significant role in regulating sleep, especially when it comes to certain vitamins that can help promote good sleep.
Which vitamins can help treat insomnia?
B vitamins are water-soluble vitamins and can be considered the "big family" of essential nutrients. This group includes vitamins B1, B2, B6, B12, niacin, folic acid, pantothenic acid, biotin, and choline. As coenzymes necessary for human survival, they have different functions. Some are involved in the metabolism of carbohydrates, fats, and proteins, while others participate in internal oxidation-reduction reactions. B vitamins are important substances that drive metabolism and energy conversion in the human body. They can nourish the nerves, regulate the endocrine system, and achieve a balancing effect on emotions and relaxation of the nerves. B vitamins are widely found in various whole grains, organ meats, nuts, vegetables, and fruits.
Recent studies suggest that B vitamins have synergistic effects, regulating metabolism and enhancing the function of the nervous system, which can help reduce restlessness.
Vitamin B1 can improve mental state and maintain the normal activities of nerves, muscles, and the heart. Foods rich in vitamin B1 include brown rice, whole grains, pork, soybeans, peanuts, chicken liver, beans, and dried fruits.
Deficiency of vitamin B6 can also lead to nervousness, depression, and insomnia. Vitamin B6 is abundant in liver, cereals, meat, fish, eggs, legumes, and peanuts.
Natural grains are rich in B vitamins. However, as living conditions improve, people tend to eat more refined grains and less whole grains. Little do they know that after refined processing, many nutrients in the outer layers of grains, such as fiber, minerals, fats, and B vitamins, are lost. Therefore, excessive consumption of refined grains can easily lead to a deficiency of B vitamins and corresponding deficiency symptoms.
Fresh fruits are also an important source of vitamins, such as bananas, melons, pineapples, oranges, and citrus fruits. Bananas can increase the levels of serotonin, a substance that brings pleasure, in the brain, helping to dispel negative and restless emotions and maintain a calm and happy mood, which can contribute to sleep. Oranges and citrus fruits can enhance physical strength, regulate emotions, reduce the sensitivity to body pain, help relax muscles, and facilitate falling asleep.
Therefore, supplementing B vitamins does not require taking various nutritional supplements. Eating more whole grains, legumes, and beans is a good way to supplement B vitamins. In other words, food is the best medicine for treating diseases!
