8 Great Foods That Help You Sleep Better At Night

8 Great Foods That Help You Sleep Better At Night

Sleep is one of the best gifts given to man by the Creator. Imagine how life would be if there was no night at all, and one has to work for a good part of the 24 hours. Scary, right? Well, apart from getting an opportunity to rest, sleep also has several other benefits that you shouldn’t let pass you by. Unfortunately, sleep might sometimes elude you despite having had a stressful day, and of the several options available, natural foods that help you sleep better at night, are definitely worth a try.

In this article, I will be sharing with you 8 amazing foods that help you sleep better at night. Let’s hop into it.

Natural Foods That Help You Sleep Better

These foods and drinks are effective in improving your sleep because they contain sleep-promoting compounds such as serotonin, tryptophan, melatonin, flavonoids, folate, magnesium, anthocyanins, etc.

I will mention the foods alongside the compounds they contain.

1. Milk

If you have been a coffee lover for a while, and it is among the last things you take before going to bed, you might want to replace it with warm milk.

Apart from the good taste it has, milk is also one of the foods that help you sleep better at night. This is because it is rich in calcium, melatonin, Vitamin D, etc. and all of these are compounds that promote your sleep.

2. Walnuts

Sleep promoting compounds such as serotonin, melatonin, magnesium, and calcium are present in walnuts. While scientific research is yet to strongly support it, eating walnuts a few hours before sleep has been associated with a good night’s rest.

3. Add Fatty Fish

Fish contain Vitamin B6, which is important in melatonin production. Melatonin is important in regulating the sleep-wake cycle. Additionally, remember that serotonin is among the sleep-promoting compounds.

This compound is also regulated by omega-3 fatty acids and Vitamin D found in fatty fish. This includes Mackerel, tuna, salmon, and sardines.

With the right amount of serotonin in your body, you are more likely to fall asleep and have a good night’s rest.

4. Almonds

Apart from being a good snack for people trying to lose weight and avoid unhealthy fats, almonds are one of the natural foods that help you sleep better. This is because they are rich in melatonin, a hormone that is very important for regulating sleep.

Almonds also contain magnesium and other compounds. Other nuts you can eat are flax seeds, pumpkin seeds, and sunflower seeds.

5. Kiwi

Kiwi fruit can help you sleep better at night because it contains melatonin, calcium, magnesium, and other sleep-promoting compounds. More research is still needed to establish its actual relationship with sleep, but it is worthwhile to give it a try.

6. Warm Chamomile Tea

Taking tea is one of the ways to relax after a hard day’s work. Chamomile herbal tea has been used for quite a while to treat insomnia.

Its sleep-promoting activity is likely due to the flavonoid compound it contains. Just like several other herbs, its relationship with sleep is still unclear and more research is needed.

7. Dairy Products

Dairy products are also natural foods that help you sleep better at night. These include milk, yogurt, cheese, and crackers. They are rich in calcium. Calcium is important in regulating sleep hormones like melatonin and tryptophan.

8. Chicken

Eating poultry at night can also help you to sleep. Poultry includes chickens, ducks, turkeys, and geese. They contain tryptophan which is an essential amino acid that your body cannot produce and thus must be obtained from food.

It helps your body to make serotonin and melatonin; both are important hormones that enable you to sleep well at night.

Other Foods and Drinks You Can Try Include;

  1. Tart cherries
  2. Lettuce
  3. Barley grass powder
  4. Passionflower tea
  5. Banana
  6. Whole grains
  7. Honey etc.

General Tips for Sleeping Better at Night

Using the foods and drinks mentioned in this article will go a long way in helping you sleep better at night. Nevertheless, for better results, here are some tips that will help you sleep better at night.

  1. Do not eat immediately before sleep
  2. Keep your phone away before you go to bed. If you can’t do this, use a lens that blocks out blue light coming from your phone’s or laptop’s screen.
  3. Do not sleep in a noisy environment
  4. Switch off the lights in your room
  5. Reduce your intake of caffeinated drinks and snacks before sleep
  6. Keep hydrated
  7. Avoid alcohol consumption
  8. Find the best mattress and pillow for you

Conclusion

Whether it is school activities, work at the office or factory, or some workout in the gym, our days are almost always filled with lots of activities. Getting a good night’s sleep is a sure way of taking a break from the hustle and bustle of the day.

Now that you have read our list of some of the foods that help you sleep better at night, you should also apply other good sleep etiquettes in order to achieve optimal results.

Have you tried using any of the foods and drinks above to improve your sleep? We would love to hear about your experience in the comments section

FAQs

I am 25 years old, what is the average amount of sleep I need per night?

For someone your age, getting 7-9 hours of uninterrupted sleep is recommended.

What other natural methods can I use to get better sleep at night?

You might want to try adjusting your daily activities to reduce stress and create a good sleep environment by avoiding noise and bright lights. You might want to keep your phone at least an hour before you go to bed.

I am having trouble sleeping, can I take sleeping pills?

Sleeping pills can come with a lot of side effects when poorly used, thus it is best prescribed by doctors.

Best Fruits for Healthy Skin

Best Fruits for Healthy Skin

Ever heard of the old adage, “You are what you eat?” Well, it has never been truer! As time goes by, exposure to ultraviolet rays can cause premature aging of the skin and a sign of sun damage such as wrinkles, leathery skin, sunburns, skin cancer, and the list goes on. However, feeding your skin with essential supplies can go a long way in protecting your skin from these numerous skin problems, thereby giving it healthy and supple-looking skin. To get amazing results, a natural approach is an ideal way! Including fruits in your daily diet provides you with that natural glow and shine that you have been looking for! So why are you stressing over your facials when all you need is within arm’s reach? Technology has even made it less stressful for you, as you can now easily get all the best fruits for healthy skin at your doorstep at any time.

According to experts, fruits are rich in antioxidants that prevent oxidative damage caused by free radicals. Getting that healthy-looking skin requires a healthy dose of nutrients that can only be gotten from consuming the right fruits and vegetables. Those same fruits that you thought were just meant to satisfy your taste buds and starving stomachs actually do so much more than that! They contain an optimal level of nutrients and minerals, most of which are present in all the best fruits for healthy skin. So if you have not been religious about eating your fruit and veggies, I think it’s high time you start now!

What Makes Up Healthy Skin?

A healthy skin is an oxidant-free skin. It is skin that is well hydrated, blemished, and acne-free and has a fine texture. It is neither dry, flaky, nor wrinkled.

Eating plenty of fruits and vegetables that are high in antioxidants boosts the production of collagen and elastin. These fibers keep the skin firm, thereby delaying skin aging and preventing various skin problems.

Let me quickly fill you in with all the best fruits for healthy skin!

11 Best Fruits for Healthy Skin

1. Watermelon

A healthy skin is a well-hydrated skin, and what better way to get hydrated than through the use of water? As the name implies, ‘watermelon’ is a naturally hydrating agent as it contains 92% water. The high water content in this refreshing fruit hydrates your skin to its peak, giving it that yummy glow. It contains essential vitamins like vitamins C, A, B1, and B6 that help maintain even and radiant skin. Rich in antioxidants, lycopene, and vitamin C, watermelon may help lower inflammation and oxidative damage. It is perfect for sensitive or acne-prone skin types.

watermelon

2. Mango

Aside from being tasty, mangoes have a long list of benefits, as they have healthy nutrients that can help support your skin and overall health. This succulent fruit is a rich source of fiber and dietary sugar and contains vitamins A, C, E, and K. The antioxidant called zeaxanthin in mangoes may help you prevent premature aging and protect your skin from sun damage, which is linked to free radicals.

Mangoes also serve as an anti-inflammatory agent for the skin.

sliced mangoes

3. Orange

Generally, citrus fruits are one of the highest sources of vitamin C and good amounts of other vitamins and minerals necessary for healthy-looking skin; however, oranges rank higher! This juicy citrus fruit has the highest vitamin C content amongst all citrus fruits and one medium orange provides 70mg of vitamin C which is essential in the production of collagen, one of the building blocks of the skin.

Aside from being a high source of vitamin C, oranges contain more vitamins, including A, E, B1, B2, B3, B5, and B9. They also help in promoting healthy skin, reducing the appearance of wrinkles, and assisting in the healing process of blemishes.

sliced oranges

4. Papaya

Papaya, also known as paw-paw, has gained immense popularity for its wonderful results in terms of skincare. Several antioxidants are found in papaya, most notably vitamins C, A, and E which help boost the immune system. It has also been used in many skincare products over time, so if you are longing for healthy, clear, and blemish-free skin, then you should start thinking of making papaya part of your daily diet.

Furthermore, expert studies show that concentrated papaya extract can lead to decreased inflammation and a 40% reduction in oxidative stress.

sliced papaya

5. Cucumber

Who knew cucumbers were actually fruits and not vegetables? Apparently, they are from the same family as watermelons and pumpkins. Well, this super fruit helps moisturize and soothe the skin as it has a high level of moisture, which is essential for healthy and glowing skin. They have small amounts of vitamin K and vitamin A that boost the immune system and subsequently boost the production of collagen.

Antioxidants such as beta-carotene in cucumbers can help fight free radicals in your body that ravage the skin and cause numerous skin problems. Putting them on your skin may help ease sunburn pain, swelling, and damaged skin.

sliced cucumber

6. Tomatoes

This is another one of the best fruits for healthy skin; it rejuvenates your skin in just a bite. Tomatoes are rich in lycopene, a strong antioxidant that prevents tissue damage caused by the unstable molecules the body and environment emit (free radicals).

These molecules are solely responsible for the damaging of cells and increased oxidative stress that promotes the aging of the skin and other skin issues; the antioxidants present in tomatoes alleviate the chances of this happening. They are also a great source of vitamin C, potassium folate, and vitamin K.

tomatoes

7. Kiwi

High in antioxidants (Alpha-tocopherol), vitamin C, and dietary fiber, kiwi fruit fights against free radicals, thereby preventing oxidative stress, which can result in cell damage and signs of aging. The physical appearance alone of the kiwi fruit shows that it is no ordinary fruit! And what else is expected of an extraordinary fruit if not an endless supply of general health benefits, which include skin health?

One kiwi provides 64 mg of vitamin C which alternatively boosts the production of collagen, the body’s ability to heal wounds, and provides healthy skin.

Kiwi

8. Apple

I am of the opinion that whoever wrote the famous saying ‘an apple a day keeps the doctor away’ must have omitted that an apple a day also keeps the dermatologist away! The nutrients and minerals this fruit carries are not only crucial for your health systematically but also skin-wise, as they provide extra protection from the UV rays coming from the sun. Apples are rich in vitamins A, C, and B complex, catechin, quercetin, soluble fiber, and chlorogenic acid, which are responsible for many health benefits. They regulate the immune system and reduce inflammation as they fight against oxidants. Regularizing your intake of apples helps get rid of pathogens and excess oil and boosts the renewal of skin cells. They also work as a natural skin toner, as they assist in the brightening of the skin as well as uneven and blemished skin tones. 

In addition, apples contain a lot of water, which assists in the hydration process of the skin, giving it a hydrated and healthy look. Applying apple juice or using mashed apple paste as a face mask regularly can give you some relief from acne.

apples

9. Banana

Another one of the best fruits for healthy skin is our very yummy and beloved banana. This fruit contains alpha and beta-carotene, selenium, choline, catechins, and soluble fiber, all of which have antioxidant properties that relieve the skin from oxidant-induced problems like chronic inflammation. One medium-sized banana can provide up to 33% of vitamin B6, and like most fruits, it contains a good amount of vitamin C, which helps boost the immune system, production of collagen, and healing process. They also contain healthy nutrients and 7.5 mg of flavonoids while providing protection from free radicals. Bananas can be eaten sliced or mashed or a smoothie can also be made out of them.

bananas

10. Lemon

Looking for something that sends acne and blemishes away within a twinkle of an eye? Well, finding it is easy, peasy, lemon squeezy! Lemon is one fruit that works wonders in the body and on the skin; it is one of the best fruits for healthy skin. Lemon juice naturally contains antioxidants that may help reduce skin damage and premature aging.  Due to their massive vitamin C content, lemons are very effective in brightening up the skin complexion and reducing dark spots and acne on the skin. They also protect the skin from further damage caused by ultraviolet rays.

lemon

11. Avocado

A slice of avocado and kiss that stubborn acne goodbye! Avocados are renowned for their exceptional skin benefits and are used as an ingredient in many skincare products. They possess anti-inflammatory properties which may help ease sunburns and help reduce the redness and inflammation associated with acne. Avocados may help speed up the healing process of wounds, and dry, flaky, and irritated skin as the essential fatty acids and oleic acid in avocado oil can promote the production of collagen and the formation of new healthy skin. They also help reduce inflammation during the healing process.

The combination of vitamins E and C present in consuming avocados may help provide protection to the skin from harmful ultraviolet rays. In addition to these vitamins, avocado oil contains dietary fiber, lutein, zeaxanthin, vitamins A, K, B3, and B6 as well as riboflavin, niacin, folate, pantothenic acid, magnesium, potassium, lecithin, beta carotene, omega-3 fatty acids and many other nutrients that can nourish, soothe and moisturize the skin. These may also reduce the risk of acne.

Avocados are beneficial to the brain because it contains monounsaturated fats

Conclusion

We all know that the first signs of aging usually appear on the skin, using harsh chemical products may affect the skin further, and I can personally attest to that. Consuming rich vitamins such as those found in all the best fruits for healthy skin can help the skin retain its elasticity and render it young again.

Eat healthy look healthy!

15 Foods That Will Boost Your Immune System

15 Foods That Will Boost Your Immune System

The immune system of your body has its own defence mechanism in fighting diseases off. It is important to keep our immunity in check. There are foods that boost the immune system and these foods improve the immune function of your body. They help to fight in a certain way. These foods have vitamins, minerals, and other nutrients required for proper immune function. Here are 15 foods we found for you:

Foods That Boost Your Immune System

1. Citrus Fruits

People take vitamin C once they feel sick. The reason is that vitamin C is essential in boosting our immunity. This vitamin increases the white blood cells production in your body. And they are important in fighting infections in your body.

Citrus fruits have a high vitamin C content. You can get your vitamin C daily dose since they are juicy, delicious and available. You can make smoothies or take them as they are, sliced or in water.

2. Broccoli

Broccoli contains a lot of vitamins, minerals, fibre and antioxidants. It is one of the healthiest foods you should consume cooked. This is a healthy addition when you are pregnant, and it can boost your memory.

It contains nutrients that boost the immune system and help you fight off infections.

3. Almonds

Almonds are tasty and they help you fight the flu. And also, boost your immunity. It has vitamin E, manganese, magnesium, fiber, and antioxidants. Also, almonds have healthy fats and fat-soluble vitamins. You can snack with about half a cup of almonds to meet up your daily dose of vitamin E.

Almonds and eyes? Read this.

4. Turmeric

The important food spices every woman has in her kitchen cabinet. Used for making fried rice for its bright yellow color. Also, used by brides for glowing. It is a well-known spice for its anti-inflammatory function and other health benefits.

It treats osteoarthritis and rheumatoid arthritis and is recently believed to cure cancer. By boosting the immunity of your body because of the compound curcumin.

5. Papaya

Papaya is a fruit that has lots of vitamin C. You can get your daily recommended daily dose of vitamin C in a medium size. It has an enzyme Papain that has anti-inflammatory effects. It also contains potassium, magnesium, folate, magnesium, folate, which are important in boosting your immunity.

6. Shell Fish

Shellfish contains zinc that helps our immune cells to work as required. It is important that you don’t take more than the daily recommended dose of zinc.

Taking too much zinc can actually inhibit the immune system function of your body. You can add it to your dishes or make a soup with it.

7. Mushrooms

Mushrooms are one of the foods that boost the immune system because they contain vitamin B riboflavin and niacin, and also selenium. Vitamin B help to boost your immunity while selenium helps you to fight off flu. They also contain polysaccharides that boost the immune functions of your body.

Another benefit is that Mushrooms can help with diabetes.

8. Garlic

Garlic is the most common ingredient found in every woman’s kitchen. This is because of the flavour it adds to food, it helps to fight bacteria, viruses and fungi. It is at its best when taken in its real form, not the extracted form or in powdered form.

Garlic lowers cholesterol, blood pressure and softens harden arteries. It has immune-boosting properties due to the allicin in it. It is a remedy for cold in many homes.

9. Ginger

Ginger is one of the most used ingredients by women. They use it in dishes, drinks, teas, and snacks. This is because of its taste and flavour let’s not forget its health benefits. It is also a good source of antioxidants and boosts your immunity. Ginger helps to reduce inflammation in your body, helps when cold, sore throat, nausea and vomiting.

10. Spinach

Spinach is also known as Alayyahu in Northern Nigeria. it is one of the most available vegetables in the North. it can grow in your backyard in large quantities without stress and needs little to no effort in its upkeep.

This nutritious vegetable has folates, fibre, antioxidants, minerals and vitamins. It helps to improve your immunity as it has nutrients that aid in the division of cells and DNA repairs. it is best to cook it lightly to keep its nutrients.

11. Yoghurt

Yoghurt is a delicious and nutritious drink that is available in Nigeria. There are a lot of factories producing it. Like SAN yoghurts, Rufaidah yoghurts, Habib Yoghurt, Sahara yoghurts, and many more.

The reason it is considered as food that boost the immune system is that to produce yoghurts, live and active cultures are used in the mixture. This culture helps your immune system in fighting diseases. Yoghurts have vitamins, calcium and are rich in probiotics that help to reduce cold. Nut try to avoid yoghurts if you are diabetic.

12. Watermelon

A refreshing fruit that is delicious, nutritious and contains water in it. it is a good source of water, potassium, vitamin A, vitamin C, vitamin B6 and glutathione. This fruit has low calories and is used in gyms as a smoothie weight loss diet.

This is because glutathione that is present in the red part of the fruit helps in immune function. Pregnant women can add it to their diet to help them.

13. Poultry

Chicken pepper soup is the most common remedy for cold. Let’s not forget the tastiness of a crunchy drumstick or how soft and tasty a peppered turkey is.

This is because it helps in lowering the inflammation and reducing the cold. Poultry has vitamin B6, have gelatine, chondroitin that help in improving your immunity.

14. Kiwi

Kiwi is not available like other fruits in Arewa. It is a fruit that contains folate, potassium, vitamin K and C; it helps your body fight infection. Also, it increases white blood cell production in your system.

15. Green Tea

Tea is one of my go-to drinks for finding peace and inspiration. This is because it has a soothing effect on our nerves. Tea has flavonoids that are an antioxidant. Certain teas have L-theanine an amino-acid compound

Taking green tea will help improve your immunity. It will help you sleep better if you have insomnia. Chamomile tea and Green tea will also help you with weight loss.

Conclusion

There are certain foods that boost the immune system and help your body fight diseases off. They help in reducing inflammation, DNA repair, cell regeneration and improving immune function.

What are the foods that improve your immunity when you are down? Kindly leave your comments below to let us know what your immune boosters are.