Losing Hair? Eat These 10 Foods for Hair Loss Recovery

Losing Hair? Eat These 10 Foods for Hair Loss Recovery




Hair loss is a common issue these days and it could be challenging for you to recover.

In a 2012 study by the National Institutes of Health, more than 21 million US female currently suffer from Hair Loss.

40% of women have visible hair loss by the time they are age 40, according to the American Academy of Dermatology.

Aging and genetics can be the most possible factor but still, there are many other factors that may influence your hair.



Stress, pregnancy, the excess of vitamin A, vitamin B deficiency, lack of protein, hormonal disbalance, dramatic weight loss, over styling are some potential factors that come into play and responsible for your unhealthy Hair.

Although the causes of hair loss/baldness are many still Lifestyle plays a big role.

Nutritional deficiency may impact both hair structure and hair growth. A Study Says.

Hair is mainly made up of keratin and protein, so a diet rich in protein is the easy and effective way to prevent hair Problems.

Along with protein, healthy hair requires the combination of anti-hair loss nutrients including complex Carbohydrates, Vitamin B, Iron, Omega 3 Fatty Acids, Sulpher, and Zinc. You need to eat the foods that pack them.



A proper and balanced diet with these essential vitamins and nutrients can fortify the hair scalp and follicles.

Our Mother Nature provides a number of anti-balding foods for hair loss recovery and effective hair growth.

Here is a list of 10 anti-hair loss foods to include in your diet that help you get your fuller and stronger hair back.

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Are You Still Losing Hair After Following a Strict Hair Care Regimen? Fix it now! Eat These 10 Foods for Hair Loss Recovery and Rapid Hair Growth.

10 Foods For Hair Loss Recovery

1. Eggs

Egg works best whether you apply them externally or intake them in your Diet. They contain Vitamins, Zinc, Selenium, Sulfur, and Iron.

Along with these nutrients, Eggs are the excellent source of Biotin, a B complex Vitamin that helps to produce โ€˜Keratinโ€™.

Take at least one egg daily in your meal plan.

2. Green Peas

Green Peas are good for your Scalp, rich in Vitamin B6 and B12, essentials for consistent hair growth.

These small packets stimulate the Hair follicles and protect tissues from free radical damages.

Green Peas are an excellent ingredient to add to the diet and in your cooking.

3. Spinach

Spinach is one of the best superfoods for growth and development whether it is for body or for hair. This green leafy vegetable is a good source of Vitamin A and C, Selenium and Iron which helps to carry oxygen to the Hair.




Eat Spinach much in your breakfast, lunch or else in the Dinner.

4. Green Tea

The nutritional profile of green tea makes it an excellent drink that compelled you to add it to your diet.

Green tea may help to prevent baldness and Gray hair, these leaves are a good source of epigallocatechin-3-gallate, a polyphenol that modulates the unstable hormonal activities.

Switch to Green tea and try to take it twice in a day.

5. Cottage Cheese

Cottage cheese is the best dairy product for treating your hair damages and Gray Hair. This cheese is packed with complex Proteins, Casein and Whey. It contains Vitamin B-5, an essential vitamin that cares about scalp health.




Cottage Cheese is bland in taste, You can put the chunks of this cheese with salads, soups or gravies.

6. Nuts

Almonds, Cashews, Walnuts all are beneficial for the Hair Health. These nuts contain a high amount of Vitamins and Nutrients including Zinc, Omega-3 fatty acids, Vitamin E, Sulfur and Biotin which keeps hair follicles fertile.

Create a rule to eat 3-4 types of different nuts and dry fruits in the breakfast and before sleep to get a good night’s sleep.

Read More: 19 Foods That Help You Sleep Through The Night

7. Broccoli

Broccoli is one of the best and healthiest cruciferous vegetables with the presence of Vitamin A and C. The combination of Nutrients and Vitamins especially vitamin A helps to produce the sebum which works like a conditioner to nourish your hair and scalp.




With the help of this natural conditioner, hair gets to shine and smooth.

Not just a single way available to include broccoli in your diet, there are endless ways.

8. Sunflower Seeds

Sunflower seeds are very beneficial for the Hair loss or hair damage problems. These mild nutty flavored seeds are packed with Vitamin E, Iron, Zinc, and Pyridoxine, also known as complex Vitamin B6 that cures hair loss and greasy hair problems.

One cup of Sunflower Seeds provides 31% the recommended daily intake of Vitamin B6. So why not to eat it?

9. Kidney Beans

Kidney beans are one of the best sources of protein as a vegetarian option. These little beans provide a decent amount of protein that is essential for hair growth. In the addition, they are also rich in Iron, Zinc, and Biotin.

Eat at least 3 cups of kidney beans in a week to recover fast for shiny, long and strong Hair.

10. Oatmeal

Oats are one of the best foods for hair loss recovery. Oats produce melanin that keeps your natural hair color on and prevents to turn gray.

Oatmeal is a good source of Vitamin B, Potassium, Phosphorus, Magnesium, Zinc and Copper. Enjoy the benefits of this nutritionally rich food every single morning in your breakfast.

Remember to take the full advantage of these superfoods by drinking plenty of water daily, and eating the balanced meal plan.

 

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9 Best Anti Aging Foods Good for Skin and Hair

9 Best Anti Aging Foods Good for Skin and Hair




You just turned 30 and start seeing a few lines coming through in your forehead. Seems like you are aging fast?

Wrinkles, gray hair, dark spots, sagging & patchy skin, dry & dullness, fine lines and glowless skin may be some signs of aging.

Basically, the aging is a natural process and we have no control over it. But what we can do is to slow down the signs of aging or avoid the premature aging process.

Our skin reflects, whatโ€™s going inside our body.

Turn out from fancy lotions and potions to plate. And eat a healthy and nutritional dense diet. That works from the inside out.



Eat right, look younger… It’s that simple!

There are several anti aging foods, packed with nutrients that protect your cells from aging so you can look and feel younger.

Every time you intake these nutrients your body do some internal functions to work properly but in the case of nutritional deficiency, you’ll start noticing signs of aging.

If you are really serious about your aging then including these foods are not just enough. You have to also keep the eye away from junky and poor foods.

Here are 9 anti aging superfoods that may help you to remove those stubborn wrinkles and make you look younger.

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Searching for Slow Down the Aging Signs? Here are 9 Best Anti-Aging Foods To Make You Feel Younger. Via TheNaturalSide.com

9 Anti Aging Foods Good For Skin and Hair

1. Dry fruits & Nuts

Including nuts in your daily diet can enhance the nutritional value of your meal. Nuts and dry fruits are known for the high presence of Omega-3 fatty acids available inside, especially in walnuts.

A quarter cup of Walnuts provides about 91% of the daily recommended intake of Omega-3 fats.

You should take 3-4 types of combination of dry fruits and nuts daily with your breakfast and before bed to a good night’s sleep.

Read More: 19 Foods That Help You Sleep Through The Night

2. Blueberries

You must have taken berries, either blueberries or blackberries or else strawberries. The entire family of berries is rich in antioxidants and flavonoids.



Especially blueberries are one of the best food to fight the signs of aging. It improves the metabolism by flushing out the dangerous toxins from the body.

Add the nutritional punch of blueberries in your breakfast via delicious cereals or oatmeal.

3. Yogurt

Plain Yogurt has low calories but high in protein. Yogurt is a good source of nutrients and vitamins such as riboflavin, phosphorous, calcium and vitamin B12. This profile makes it one of the best foods good for Skin and Hair.

Intake yogurt in your diet as dips, in salads, dressings etc.

4. Watermelon

A prominent Water-Rich Food, being enriched with important Vitamins and Minerals like Vitamins A, B, and C, E, Selenium, Zinc.

It has Citrulline, an antioxidant that flushes out harmful toxins and boosts the immune system. It also fights skin from the wrinkles, lines, and pigmentation with the high water content available inside.




There are tons of ideas to incorporate watermelon into your meal plan.

5. Avocado

Avocado can slow down the aging process, packed with anti aging properties that help to keep your skin healthy and nourished.

This cute green fruit is loaded with vitamin B and E, monounsaturated fatty acids that help to absorb other nutrients faster.

6. Garlic

Both Garlic and Onion prevent the many super dangerous diseases by flushing out harmful toxins from the body.




Garlic is concentrated with many antioxidants, one of them is allicin which has inflammatory properties. This antioxidant produces sulfenic acid, a complex compound that removes dangerous free radicals from the body.

Try to add garlic cloves in your cooking.

7. Leafy Vegetables

Green leafy vegetables such as Spinach, turnip greens, Collard greens, lettuce, kale are all very beneficial superfoods for health and beauty terms.

These leafy greens are rich in vitamin C, vitamin k, E, calcium, fibers, and sulforaphane. Leafy vegetables have lutein and zeaxanthin, antioxidants that promote younger you from inside out.

Eat at least one cup of fresh leafy greens daily.

8. Green Tea

Green tea is one of the healthiest liquid you can drink to delay aging. Due to the high concentration of antioxidants, green tea help combats both the mental and physical effects of aging.




It has catechin polyphenol, a compound that increases the oxidation of fat. Be regular with drinking Green tea and it will assist you to prevent the dangerous types of Cancer and Heart Diseases.

Take 2 cups of Green Tea daily, in the morning and before bed which is good for better sleep quality.

9. Dark Chocolate

Chocolate is not just delicious, it is well known for its healthy properties as well.

Chocolate boosts the memory power, improves the blood flow and lower blood pressure, especially the dark chocolate that packed with many antioxidants.




Along with many health benefits, this food also shows the Anti Aging effects that may slow down signs of Skin Aging. The natural flavonoids present in dark chocolate help to prevent Heart and Kidney related diseases. But don’t just it eat too much, it still loaded with calories and fat.

Final Words

To prevent premature aging, it is necessary to eat a balanced diet including some of the anti aging superfoods. Drink plenty of water throughout the whole day.

Do regular exercises and try to perform physical activities much, like cycling, jogging or whatever that you love to do. Give yourself enough rest and time and live an active healthy lifestyle!

Lifting Wrinkles Right From the Skin with these 9 Tasty Anti Aging Foods That remove the signs of aging. via thenaturalside.com #antiaging #superfoods #beauty
 







10 Foods That Give You Energy Fast When You’re Super Tired

10 Foods That Give You Energy Fast When You’re Super Tired




It all starts in the morning.

Every morning you struggle to get out from the bed?

You get up but feeling exhausted after running some steps?

Then comes the dreaded afternoon slump. Your eyelids start heavier and you want a good sleep.

You feel drained, super exhausted, fatigued.

Many people feel this tiredness entire day and then they start blaming to the age.



But actually, it seems like your body energy levels are lower than normal.

Whatever you do, everything consumes energy.

Energy is very essential for fueling internal functions, repairs, maintaining the cells and tissues in our body.

Although all foods give you energy still there are some foods that could help increase your energy levels fast.

If you really want to boost the Energy effectively fast then you should focus on Superfoods with Complex Carbohydrates, Proteins, Iron, Calcium and Vitamin C.




Foods with carbohydrates are good to rapidly increase body energy levels. Along with carbs, foods high in fiber, protein, or healthy fats are excellent to provide longer-lasting energy.

Ditch poor quick fixes and foods such as energy drinks, sugar candies etc. And include yourself to eating healthy food.

So next time you’re drained, recharge your body’s batteries with these high energy foods that give you energy fast.

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10 Foods That Give You Energy Fast

1. Water

Dehydration may be the main cause behind your tiredness. Drink recommended amount of water every single day. If you can’t… try to fill the gap with some hydrating foods.

2. Herbal Tea

Stop downing dozen cups of coffee, switch to healthy herbal teas.

Herbal teas are packed with tons of health and skin benefits. Green tea has the combination of L-theanine and Caffeine which will work as the energy booster in the afternoon slump.




You may also have some sleep drinks before heading towards the bed. Sleep drinks help you to sleep better and get up refreshed the next morning.

3. Bananas

Bananas may be one of the best energy boosting food. This fruit is high in protein and an excellent source of potassium, which helps maintain nerve functions work properly.

In an interesting study of bananas vs sports drinks… Banana wins the debate. So why not to have a fresh smoothie before the workout?

4. Pumpkin Seeds

Pumpkin is a superfood which known for its high amount of nutritional content. Seeds of Pumpkin are rich in Vitamin A and minerals like Manganese, Zinc, Copper, and Magnesium. These minerals are good for Bone health and body strength.

5. Hemp Seeds

Hemp seeds are considered one of the most valuable plant-based proteins out there. It is small in size but one of the best seeds to provide you energy and help you to build up stamina very fast.




Sprinkle them on your favorite salads and veggies.

6. Almonds

Almonds are an excellent source of lots of energy and memory boosting elements. It keeps your mind awake and attentive, that means the more energetic body.

Almond is also a good source of Vitamin E and Omega-3 Fatty Acids. You can easily include almonds in your diet as the world’s one of delicious garnishment.

7. Walnuts

Walnuts are high in omega-3 fatty acids and linolenic acids. The presence of vitamin E, manganese, copper, and melatonin fueled it to provide you to be active and fit body all the time.

This powerful ingredient can also enhance the looks of your cuisines. It tastes best with chocolates, cakes, cookies and other baked dishes.

8. Oats

Want to kick-start your day? Then nothing better than eating a bowl of oatmeal.




Oats are a rich source of healthy fiber and Complex Carbohydrates. Oats lower the amount of released energy from our body and save it for later.

9. Spinach

Spinach is a proven superfood with a high number of nutrients and vitamins. These green leaves are packed with various micronutrients. It has Iron, Vitamin K, and fibers that help to raise the Stamina level in the body.

You can add Spinach in your Salads, curry and side dishes.

10. Citrus Fruits

Everyone knows that Citrus fruits are known as the best source of Vitamin C. But Citrus fruits are also good to provide you the boost of energy, thanks to its antibacterial and stamina boosting properties.

Lemons, Oranges, Grapefruit are the well known citrus fruits and you can easily take them by juice and smoothies.

Moreover, follow these 5 BIG Healthy Lifestyle rules that keep your energy levels high.

1. Develop a daily routine around healthy habits and stick with it.
2. Take proper rest and sleep better.
3. Eat Healthy food.
4. Don’t miss exercise.
5. Avoid eating junk foods and poor lifestyle habits.

Feeling Exhausted in the Afternoons? Give Some Boost to Your Energy Levels with These 10 Foods That Give You Energy Fast!
 

Feeling Exhausted in the Afternoons? Give Some Boost to Your Energy Levels with These 10 Foods That Give You Energy Fast!







Cleanse Liver: 10 Foods Good for Liver Repair and Detox

Cleanse Liver: 10 Foods Good for Liver Repair and Detox




Do you know?

A liver is the largest gland of the human body, which weighs around 2.5 to 3 pounds in a healthy adult.

But it is not only big in the size, a healthy liver does over 400 different activities in your body.

The Liver is a very special kind of part of the human body, which performs a wide range of functions to maintain good health. That’s why it known as powerhouse organ of the human.

From detoxify your blood to break down hormones, digesting Fats to accumulate essential Vitamins and Minerals, it works nonstop every day to push out toxins and harmful waste from your body.



But our toxic and chemical treated environment and intakes make it overloaded and overburdened.

Pollution, pesticides, chemical-based daily care products, food additives, cleaning and aerosol products, smoking etc.
These hidden poisons pass through the liver and slowly destroys its ability to process toxins & detoxification function.

Sounds like needs to repair.

Our unhealthy diets and poor lifestyle are the main cause behind the unhealthy and exhausted Liver.




A diet containing essential Minerals and Vitamins might help your liver to repair and cleanse itself to function properly.

Take small steps to substitute bad foods and try to eat these 10 nutritionally dense liver healthy foods good for liver repair and detoxification.

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Foods Good for Liver Repair

1. Garlic

Garlic contains allicin, sulfur, and selenium. With the help of these chemical elements, Garlic activates enzymes that help to clear out toxins and also protects from the further damages.

Usually, People Doesnโ€™t like its smell but you should eat at least 2 Raw Garlic cloves daily. And the best way to intake this to add it to your cooking culture.

2. Turmeric

It is considered that Turmeric is the best friend of your Liver. Why?

Your liver produces many digestion enzymes, Glutathione S Transferase is one of them which is good for detoxification. Here turmeric helps the enzyme to boost the cleansing process.




There are not too many options for cooking specifically with turmeric but there are infinite possibilities if you include it in your cooking.

3. Green Tea

You should choose Green Tea instead of Coffee because of its healthy beneficial side. Green Tea is packed with many Antioxidants including Catechins which supports the functions of your liver.

It also works very well to remove toxins as well as fat deposits. Which means good for weight loss.

Read More: Do You Want to Lose 15 lbs in 2 Weeks? Why Not Try This Herbal Tea?

4. Tomatoes

Tomatoes, the first fruit of this list. These reds are high in lycopene, an antioxidant which negates the free radicals. Tomatoes are also good for your digestion and blood circulation.

5. Apple

Apples are rich in Pectin which is a soluble fiber that prevents the poisonous substance from the blood. Malic acid presents in the apple juice increase the efficiency of the liver.

6. Spinach

Whenever it comes to your health, vegetables can’t be absent. Vegetables are naturally low in fat & calories, and an excellent source of essential nutrients.



Spinach has a high amount of Glutathione, an Organic Compound which stimulates enzymes to detox the Liver.

Make your mornings more healthy with a punch of spinach salad.

7. Carrots

Similar to Spinach, Carrots are also a good source of Glutathione which helps enzymes to detoxify the liver by flushing out carcinogens and other toxins.

Raw carrots are very beneficial, enjoy them in your Salads.

8. Walnuts

Walnuts are a rich source of L-arginine an Amino Acid which is good to remove the Ammonia from the body.

Besides, Walnuts also show the similar properties as leafy vegetables which are the excellent source of Glutathione, a powerful acid to cleanse liver fast.




Sprinkle walnuts in your salads and delicious baked dishes.

9. Grains

Whole grains are very beneficial for your liver. brown rice, buckWheat, Quinoa, garbanzo beans, hulled barley and all other whole grains.

Grains are packed with complex carbohydrates and essential nutrients that keep you full with your body’s fiber needs. Eating grains on daily basis may reduce the risk of cancer, improves the metabolism and also help you to reduce belly fat.

10. Cruciferous vegetables

There are many vegetables comes under this heading such as Arugula, Bok choy, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Collard greens etc.

Eating these cruciferous vegetables are very helpful for your liver to cleanse and detox fast.

Broccoli is one of the best sources of Glucosinolates which flush out bad bacterial activities in the liver.

Moreover, it contains many other nutrients and Vitamin E which ensures the liver functions properly.

Do You Need a Liver Detox? Here is the list of 10 Best Natural foods Good for Liver Repair that Will Cleanse Liver Naturally!







9 Water Rich Foods: Best Way To Rehydrate Quickly

9 Water Rich Foods: Best Way To Rehydrate Quickly




Our body is over 60 percent of water.
So It is necessary to take plenty of water to keep our body functions work properly.

According to a report of CBS, Upto 75% of Americans may Suffer From Chronic Dehydration.

Dehydration has the negative impact on the body, we feel sluggish and fatigued entire day. This condition leads to high blood pressure and cholesterol level.

Dry eyes, muscle cramps, headaches, dark urine, fever, dry mouth etc are some of the very known symptoms of dehydration.



If you are taking the recommended amount of water, you may prevent the dehydration. But the reality is that most of the people fail to achieve their daily water intake recommendation.

You have to drink enough water to meet your body’s daily hydration requirements. Do you know exactly how many glasses to drink?

Many Health authorities generally suggest drinking more than 2.7-litre water for women and 3.7-liter water for men in the US. Generally, there is also a rule called 8ร—8 rule which equals about 2+ liters or half a gallon. This figure makes it easy to remember.

If you also fail to achieve your daily water needs, you should start eating water.



Just consume some water-rich foods throughout the day. So you don’t fall short of your daily water requirement.

These Water rich foods are also good to add more nutritional value to your diet and as well as the best way to rehydrate quickly.

Try to incorporate some of these water foods this summer to stay cool and hydrated.

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Want to Know Best Way To Rehydrate Quickly? Eat Your Water With These 11 Water Rich Foods that will Help You Stay Hydrated Without Drinking Water. via thenaturalside.com #superfoods #healthyfood #healthyeating

9 Water Rich Foods: Best Way To Rehydrate Quickly

1. Cucumber

Water Content: โ€“ 97%

Cucumber has the highest amount of water content in comparison to any other natural solid food. Each of the 100 pounds of cucumbers is composed of 99% water, by weight.

Cucumber has vitamin A, Vitamin C, Folic Acid and other fibers, shows their power whenever you use it as the aid of the dark circle, puffy eyes, and other skin problems.

You can use the slices of this water-fruit in the salads, dips, soups, and the pickles.

2. Celery

Water Content: โ€“ 95.5%

This Cruciferous Vegetable are packed with antioxidants, flavonoids and essential minerals like folate, magnesium, calcium and vitamins, C, A, K, B6, B2.




Celery is a lite vegetable which improves digestion, reduces heart risk and showing some anti-inflammatory properties also.

Always buy fresh celeries to enjoy your soups, stews, casseroles.

3.Tomatoes

Water Content: โ€“ 94.5%

Red and fresh tomatoes enhance the color and taste of the food. Tomatoes have a high content of water, especially in cute small ones.

Tomatoes have an impressive amount of Vitamin A, C and Vitamin K, Vitamin B6, folate and thiamin as well.

4.Watermelon

Water Content: โ€“ 92%

Watermelon is the best way to rehydrate your body quickly. It is the richest source of Lycopene, an oxidant that fights from Cancer and Heart Diseases which is mostly available in Red and Orange Fruits and Vegetables.

Enjoy the endless creative possibilities of recipes around the watermelon.

5. Spinach

Water Content: โ€“ 91.4%

Spinach is loaded with lutein, fiber, potassium, vitamin E, and antioxidants.




These healthy green leaves are low in fat and even lower in cholesterol, good for healthy bones, brain and nerve function and prevent heart attack and Anaemia.

Raw spinach leaves in your sandwich/salad may give you an option to eat more hydrated nutritional breakfast.

6. Strawberries

Water Content: โ€“ 90.7%

Same as cruciferous vegetables… berries are also an excellent source of hydrating properties.

Blackberries have 88.2% water content, while strawberries are a step ahead with about 91% water content. These small red berries are rich in vitamin C, B, folate, and antioxidants.

Strawberries are best fit to include in salads to baked dishes. Or what’s about a low calorie chilled strawberry smoothie?

7. Lemons

Water Content: โ€“ 90%

Lemon, being a rich source of vitamin C, is the well-known member of the citrus fruit family. It has the slightly better amount of hydrating content than any other members of a citrus family.




Lemon helps to boost immunity, indigestion, fights against stroke and dehydration.

This citrus fruit works best when it coupled with water. In short, Lemonade drink!

8. Cantaloupe

Water Content: โ€“ 90%

Cantaloupe is pretty similar to the Watermelon. Just one cup of Cantaloupe provides more than 100 percent of the daily recommended vitamin A and C. That’s why it is also good to hydrate your skin.

9. Skim Milk

Milk is made up of 85 to 95 percent water.

And many studies found that Skim Milk is far better than any other sports drinks and even water to rehydrate your body. Thanks to its nutrients profile which contains a high amount of protein, calcium, and carbohydrates.

So instead of sports drinks, a glass of chocolate milk would be a perfect selection after the workout to replenish sodium lost in sweat.

Try to intake much water daily and whenever you go outside never forget to take your water bottle or some of these water rich foods.

 

Feeling Thristy? Have a look to these 9 Water Rich Foods that Hydrate Your Body super fast. #superfoods #hydrate #waterrich #healthyeating #healthyfood







15 Foods That Help You Sleep Through The Night

15 Foods That Help You Sleep Through The Night




Do you want to sleep like a baby? Improve your sleep quality by incorporating these 15 foods that help you sleep through the night. 

Do you have to count sheeps every single night? 

Because you don’t get sleepy fast. Right?

Sleep is an essential part of human life. It is just like the battery charging stage for your mind. Not just for your mind, it also allows your body to relax and recovers from any muscle and nerve cramps.

And it is your responsibility to keep your mind and body healthy. You can start this by following some good sleep hygiene.



Every person should develop a sleeping ritual or routine around them. This sleep healthy routine helps them to improve the quality of sleep. You can read this article here which has 69 Better Sleep Tips To Help You Sleep Like A Baby.

Your diet direct plays an important solid role in most aspects of your health.

During the day, Try to incorporate some better sleep foods into your snacks and meals to get sleep-inducing jackpot at night. Here are we come up with these 15 foods that help you sleep through the night.

Do you want to sleep like a baby? Improve your sleep quality by incorporating these 15 foods that help you sleep through the night. Via thenaturalside.com #sleep #sleepbetter #sleepwell

Foods That Help You Sleep Through The Night

Kiwi

According to a study on adults of 20 to 55 years of age, who consumed 2 kiwi fruits just 1 hour before sleeptime every night for 4 weeks. In results 35% fall asleep faster than those who didn’t intake.

This New Zealand fruit is rich in antioxidants, folate, carotenoids, vitamins C and E. But the presence of serotonin which is driven by tryptophan makes it a sleep-inducing food.

Chamomile Tea

Chamomile Tea, nicknamed “Sleep Tea” is the more effective tea in all kind of sleep induce teas that help you sleep fast and better.

This sleep tea is also known for its anti-inflammatory and anti-anxiety properties. Obviously, this tea is good for a night of deep and restful sleep, but it can also enough to make your upset tummy happy again.

Remember to steep chamomile leaves for at least 10 minutes before drinking.


Read More:
69 Better Sleep Tips To Help You Sleep Like A Baby
151 Healthy Habits That Will Transform Your Life


Milk

All-time favorite bedtime drink!

It’s simple to answer why milk hits in this list. Most dairy products contain tryptophan, a type of amino acid which induces the sleep.

So have a glass of milk before heading towards the bed… if it is cow’s milk, better.

Tart Cherries

A study found that people who intake just 1 ounce of tart cherry juice a day, slept longer and more soundly than those who didnโ€™t.




Cherries are the best sleep food of this list which increases the levels of serotonin. Low serotonin levels mean higher the chances of insomnia.

Almonds

Almonds are packed with sleep-friendly nutrients including magnesium, calcium, Omega-3, and vitamins.

A handful of almonds before bedtime can be a healthy snack to relief your tummy from hunger.

Honey

There is a neuropeptide that keeps your mind alert… known as Orexin. Orexin is necessary to regulate arousal and appetite. But you definitely never want this to disturb your dream-rich sleep. 

Honey helps to lower the levels of orexin to avoid the feel of wakefulness. 




With the combination of milk + honey drink can double up your better sleep efforts. But if you are not a milk person, add honey with herbal tea get the same benefits.

Bananas

Banana is a good source of both potassium and magnesium. Where potassium works as a natural muscle relaxant and prevents you from getting any unwanted cramps, magnesium ensures you to have a quality of sleep.

Walnuts

Such as dairy products, dry fruits are also the top sleep-inducing foods. Walnuts increase your intake of essential nutrients that optimize a good night’s sleep.

These nutrients increase the production of melatonin which is the main sleep hormone, responsible for your sweet dream sleep.

Read More: 10 Vegetarian Superfoods that lower Cholesterol

Pistachios

The pistachios are known as powerhouse nut which contains tryptophan, calcium, magnesium, selenium, vitamin B6 and protein. But obviously, they are high in calories so remember to limit their intake.

The combo of magnesium and calcium helps you to sleep more soundly through the night.



Cantaloupe

Dehydration can have the significantly negative impact on your ability to fall asleep fast and stay asleep. In some cases, dehydration may cause melatonin deficiency.

And a huge number of people didn’t intake recommended amount of water. So cantaloupe fruit can help you to fill the gap.

Besides cantaloup, try to intake other watery fruits such as pears, watermelon, oranges, apples, cucumber (Don’t say cucumber is a vegetable. It’s a fruit.) ๐Ÿ™‚

Read More: 7 Superfoods that keep you Hydrated 

Yogurt

Yogurt delivers the same good night sleep benefits as milk. Sugar-free yogurt is a great snack before heading towards bed just like tart cherries.

Sweet Potatoes

Sweet Potatoes are an excellent source of potassium, which helps you relax muscles and prevent you from getting cramps.

Additionally, it has magnesium and calcium too which means a relaxed and restful good night’s sleep.

But because it is a complex carbohydrate, so avoid to eat it close to bedtime.




Cottage Cheese

Cottage cheese has casein protein and tryptophan which converted in sleep-inducing melatonin with the calcium, helps you to sleep tight.

A dairy product which can help ease you into soundly dream-rich sleep. And this cheese would be a good choice to make you feel of fullness in the stomach. 

Whole Grains

Whole grains are packed with plenty of magnesium, calcium, and potassium.  This combination helps the brain to convert the tryptophan into sleep-inducing melatonin.

Oatmeal is an excellent choice but doesn’t just limit yourself, go a bit wider with other whole grains such as quinoa, buckwheat, brown or wild rice.

Take a bowl of low-sugar whole grain cereal to get the benefits and richness of nutrients. 

Spinach

Green leafy vegetables are an excellent source of many nutrients such as folate, magnesium, and vitamins B6 and C, but still, spinach got something special that offers a better nightโ€™s sleep.

Spinach contains glutamine, an amino acid that stimulates the body to reduce the cellular toxins which lead to sleep fast and better.

Read More: 9 Nutritious Superfoods to build muscle & Strength

Missing Quality Sleep? Have a look at these 15 Sleep inducing foods that make you sleepy in miutes. via thenaturalside.com #superfoods #sleep #healthyeating
 







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