Can eating fish oil before going to bed help you fall asleep? Nutritionists have certified 5 sleep-aided foods, and the effect of ingesting fish meat is very good

Eating fish oil is much better, and its EPA ingredients can help adjust the mood and prevent thrombosis; DHA ingredients can enhance concentration and promote New Chen Daixi. In addition to supplementing nutrients that cannot be produced by the human body, eating fish oil before going to bed can also help sleep. Is this true?

Eating fish oil before going to bed can also help you sleep. Is this true?

The Food and Drug Administration pointed out that foreign research reports did not have enough evidence to support the apparent sleep aid effect of fish oil. The data of the control group were analyzed, and there was no big difference. If fish oil is used as a sleep aid replenisher, more scientific research is needed to prove the direct effect. Chen Ziyin, a nutritionist at Chang Geng Hospital in Linkou, said that Omega-3 fatty acids play an important role in maintaining brain function. DHA and EPA are very important parts, especially about 60% of the brain is fat, and most of these fats are DHA.

Chen Ziyin said that fish oil was used to improve depression, and there have been relevant research on the application of high-density fish oil in the treatment of depression. The Omega-3 fatty acids of fish oil have anti-inflammatory effects, and the characteristics of neurotransmission have also been promoted to prevent and delay dementia.

Omega-3 fatty acids are commonly seen in the oils of deep-sea fish. After being harvested, fish oil will be converted into prostaglandin and produce anti-inflammatory properties. Chen Ziyin emphasized that fish oil does have many positive benefits for the body, but do not have the myth of "high dose" to avoid adverse effects such as abdominal distension, constipation, and inappropriate stomach.

Fish oil should not be eaten on an empty stomach

to take fish oil health foods. Pay attention to eating it after meals or meals, and use the fat in the food to increase the absorption rate of fish oil in the human body. Chen Ziyin reminds that fish oil belongs to fat-soluble vitamins and should not be eaten on an empty stomach. In addition, people who have abnormal coagulation function, take anticoagulant drugs, and pregnant women a month before the preparatory period do not use fish oil on their own. First ask professional doctors or pharmacists for their opinions to evaluate whether it will cause hemorrhagic problems.

Fish oil is extracted from the oil-rich fish. If people are worried about the heavy metal dyeing of large fish, they might as well eat more fresh fish meat. Chen Ziyin suggested that you eat fish 2-3 times a week, and the amount you take at each meal is about the size of your palm, which can reach the dietary recommended by the National Health Administration. With the current seafood in Taiwan that season, cobblestones and squids are high CP choices, and the EPA and DHA content of squids is extremely high. It ranks first among common fish species in Taiwan. It contains 3329 mg of DHA per 100 grams, which can be said to be "DHA fish".

Chen Ziyin shared that taking correct nutrients can also help you sleep well. Tryptonic acid is an important raw material for the synthesis of serotonin and melatonin. Foods with higher tryptophan content are recommended: milk, bananas, fruits, brown rice, and dark green vegetables. Continuous consumption can help relax, relieve mood and improve anxiety and insomnia.

Nutritionists recommend 5 sleep-aided foods

1. Milk: There is Trotamine in milk, which can improve sleep quality, and another nutrient can stabilize nerve muscles. Chen Ziyin reminds that drinking 200-240ml of low-fat temperature milk before going to bed, do not add sugar or buy flavored milk, as it will have less burden on the kidneys and stomach.

2. Banana: Drinks and oysters help relax the body and mind, and tryptophan ingredients can make people feel happy; rich dietary standards will increase the feeling of footwork. It is recommended to eat it during afternoon tea or before dinner.

3. Fruit: Eat more pumpkin seeds, walnuts, pistachios, cashews, black sesame, etc. Vitamin B group can transform tryptophan into serotonin, making it safe.

4. Brown Rice: GABA (γ-aminobutyric acid) can stabilize neurotransmission, inhibit the degree of excitement, and improve sleep quality.

5. Deep green vegetables: Leaf acid ingredients can help serotonin synthesis, calcium and oxidize to help muscle relax, prevent cramps during sleep, and improve sleepiness.

Responsible editor: Chen Yaomei