8. Tomatoes
These sauce staples offer some of the richest sources of lycopene, a beneficial antioxidant. By serving size, canned tomato products rank highest on the USDA’s list (jarred products are likely similar for those who avoid cans), with sundried tomatoes and cooked fresh tomatoes also ranking well. Other benefits include high levels of potassium and smaller amounts of a wide range of minerals and vitamins.
9. Bell peppers
While spicy foods too close to bed might be bad for sleep, adding sweet bell peppers to your diet brings a punch of sleep-supporting nutrients. Bell peppers, particularly yellow ones, are high in vitamin C and also a source of potassium and folate.
10. Sunflower seeds
This snackable favorite is one of the richest non-animal sources of phosphorus (beans and whole grains are good options, too). It’s rich in thiamin and other minerals like magnesium, potassium, selenium, and others as well.
11. Acerola Cherries
Acerola cherries and cherry juice are very potent sources of vitamin C. They also deliver potassium and small amounts of magnesium, calcium, and folate. While not often found raw in the U.S., concentrated juice and powdered acerola cherry are widely available and perfect for smoothies.
12. Kale
The health world’s darling is also a sleep superfood, being one of the best sources of vitamins lutein and zeaxanthin. Cooked kale packs the most (think soups and sautés) and is also high in calcium and potassium. Spinach, chard, collards, mustard greens and dandelion greens are all close contenders, too.
13) Guavas
This tropical fruit is quite high in vitamin C, potassium and lycopene with minor amounts of magnesium and folate, making it a potent sleep-supporting powerhouse.
14) Mushrooms
When it comes to vitamin D, mushrooms are one of the most potent sources second to a couple types of fish (like halibut and salmon). Maitake and portobellos are highest in vitamin D according to the USDA, and they also offer phosphorus, potassium, selenium, folate and choline.
15) Kiwi fruit
A study from Taipei Medical University found that consistent consumption of kiwi fruit improved total sleep time and sleep latency (time taken to fall asleep) in adults. It also fits in with the other nutritional information since kiwi packs vitamin C, potassium, phosphorus, calcium, magnesium, folate and choline.
Good sleep habits
Just like trying to stick to fairly regular bedtimes, minimizing bright electronics before bed, and getting regular exercise, eating your fruits, veggies, grains and proteins is yet another way to support better sleep (and overall health).
Choosing a diverse variety and opting for whole, clean foods gives your body access to the broad range of vitamins and minerals it needs to do its job. And don’t forget to drink plenty of pure H2O!
How would you incorporate these sleep superfoods into your menu? Tropical fruit salads, dream-worthy trail mix, or savory stir-frys, anyone? Share your favorites in the comments!
Written by Rosie Osmun, who writes about the science of sleep,
green living and better health on the Amerisleep blog.
Bonus:
Tune in to hear more food insights, in this latest Foodie -Philies segment on The Green Divas Radio Show.
Tune in to The Green Divas Radio Show—and other green and healthy living podcasts—daily on GDGDRadio.com (or get the GDGD Radio app)!
image via shutterstock.com
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