4 types of fish rich in vitamin D to support good sleep

Theo Healththe body needs vitamin D for many activities such as absorbing calcium, supporting bone and cell growth, reducing inflammation, and enhancing immune function. Low vitamin D levels are linked to mental health. Because this vitamin has the role of protecting the brain from negative effects, helping to regulate circadian rhythm while promoting the body to secrete melatonin – the hormone that causes sleepiness.

Salmon rich in vitamin D, protein and omega-3 fats. Wild-caught salmon has more vitamin D than farmed salmon. In an 85g serving of salmon there is about 600-900 international units (IU) of vitamin D, or about 15-22.5 mcg, depending on the source. This type of fish is high in B vitamins, which are essential for cell growth and DNA repair, and can improve brain and nervous system health.

Mackerel contains more vitamin D than salmon, about 16 mcg in the same 85 g serving. Eating mackerel at dinner contributes to increasing vitamin D for the body and brain, promoting increased secretion of sleep hormones.

Fatty fish is rich in vitamin D and omega-3 fatty acids. These healthy fats may reduce the risk of cardiovascular disease and some types of cancer. Omega-3s may also support brain health and reduce the risk of dementia and Alzheimer’s disease in old age, according to Eating Well.

Sardines There are about 5 mcg of vitamin D in an 85 g serving. This small fish is often used for salad dressing or canned stock. Sardines are also rich in omega-3 fatty acids, B vitamins, protein and calcium, which support good health. To avoid affecting your sleep, you should eat steamed salmon or mix it with salad, add some nuts and combine with starch from whole grain bread and brown rice at dinner.

Herring can be enjoyed fresh (sashimi) or pickled. Vitamin D, protein, calcium, phosphorus, potassium and good fats in herring help reduce inflammation and enhance brain health.

Pickled herring has a higher sodium content than fresh herring. People with high blood pressure or diabetes need to limit eating in the evening to avoid affecting blood sugar and reducing sleep quality. An 85g serving of herring has nearly 5 mcg of vitamin D.

Besides diet, some of the following habits can help improve sleep quality including:

Sleep and wake up at the same time every day, including weekends, to set your body’s biological clock. Regularly exercise, reduce stress and relax with exercises such as breathing, yoga, meditation before bed.

Do not eat too much in the evening, limit alcohol and acidic foods because they risk causing reflux. Do not use electronic devices before bedtime. Limit work in the evening, especially contact with computers.