Salmon and Tuna are not they. Well along with taste they have huge quantities of minerals and vitamins that will help you sleep. Both of them contain Vitamin B, Vitamin E, Vitamin D3, Minerals like Magnesium, calcium, amino acids like Tryptophan.
In the table below you will get the amount of the sleep-inducing supplements that are there in Tuna and Salmon.
| Supplements | Salmon/100g | Tuna/100g |
|---|---|---|
| Tryptophan | 335mg | 330mg |
| Melatonin | 370ng | |
| Vitamin B 6 | 0.6mg | 1mg |
| Vitamin B 12 | 3.2 microgram | 2.2 microgram |
| Vitamin D3 | 526 IU | 268 IU |
| Vitamin E | 2.6 mg | 2.6 mg |
| Magnesium | 27 mg | 44 mg |
| Calcium | 9 mg | 37 mg |
| Potassium | 363 mg | 522 mg |
Before we start with the benefits and effectiveness of consuming fish especially Tuna and Salmon let’s know about the different types of sleep disorders faced by people of different kinds.
The most common sleep disorder is Insomnia where people experience excessive daytime sleepiness.
Below is the list of other sleeping disorders observed in people.
Common Sleeping Disorders
- Insomnia
- Sleep Apnea
- Narcolepsy
- Restless Leg Syndrome (RLS)
- Parasomnias
- REM Sleep Behaviour Disorder
- Non-24-Hour Sleep Wak Disorder
- Excessive Sleepiness
- Shift Work Disorder
- Periodic Limb Movement Disorder
What food are important for a balanced sleep?
For a perfect and calming night sleep the golden options are to choose foods rich in melatonin, tryptophan and serotonin.
Melatonin is the sleep and wake regulating hormone and Serotonin the natural mood stabilizer. These chemicals are the two primary neurotransmitters responsible for your sleep quality and sleep cycle.
Tryptophan is the most essential amino acid which helps our body to form melatonin and serotonin, along with multiple vitamins and Minerals which are also responsible for the formation of melatonin.
The present study at the University of Pennsylvania says that fish may be the key to a perfect sleep at night.
Research published in Scientific Reports found an association of high sleep quality among Chinese school children and regular fish consumption and all hail to omega-3 fatty acids which is found in fishes.
The improved sleep among the children resulted in higher scores on IQ tests.
Why consuming fish is important for our body?
There are several essential nutrients like Omega-3 fatty acids, Vitamin D and Vitamin B12 (riboflavin) are present in fish along with a high amount of calcium, phosphorous and other minerals like iron, zinc, iodine, magnesium, and potassium which is essential for a healthy heart and proper diet by reducing high blood pressure and risks of cardiac arrest.
There are generally two types of Omega-3 that are found in fishes namely EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
Our human bodies are incapable to produce Omega-3 and it is essential for us to have a proper supplement of such essential nutrients and fatty acids.
Natural Sleep Aid : Foods that will help you Sleep | |||||
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Almost every fish have Omega-3 but only a few are the best choices with their rich content to Omega-3 along with other nutrients: Salmon, Tuna, trout, sardines, herring, mackerel and oysters.
What are the Benefits of Omega-3 presents in Tuna and Salmon fishes?
- This helps in the rising of good cholesterol levels in the body.
- It lowers the risk of cardiac arrest.
- It regulates blood pressure by controlling high levels.
- It helps in the formation of melatonin, serotonin, and tryptophan song with Vitamin B12 and Vitamin B6 and thus improves the quality of the sleep cycle. Where Melatonin and Seratonin regulate the body cortisols during the night causing drowsiness and one feels the need for sleep.
How Eating Tuna Fish Can Improve Your Sleep?
Tuna is a saltwater fish species that are mostly found over the Atlantic Ocean all the way to Indonesia.
Tuna is one of the most popular seafood enriched with various important nutrients and many more.
Nutritional Facts of Tuna Fish:
- Vitamin D (The best source of vitamin D which is necessary for the strengthening of bone, immune system, and optimal growth in children)
- Vitamin B12 (which is essential for forming DNA, RBCs (Red Blood Corpuscles) and hence helping to prevent anemia)
- Vitamin B6
- Potassium
- Selenium
- Iodine
- Fat
- Calories
- Protein
Health Benefits of Tuna
- Lowers Risk of Cardiac diseases
- Reduces Blood pressure
- Improves the Immune System
- Boosts the Blood Circulation
- Reduces Depression and Improves the Quality of Sleep
- Prevents Vision Problems
- Reduces Risk of Cancer
- Helps to Weight Loss
- Lowers Triglycerides
- Improves the Skin
- Fights against Kidney Disease
- Provides Energy
- Develops Muscle
- Reduces Inflammation
- Boosts Insulin Response
- Improves Mood in Human
- Affects the Brain and Helps in Better Functioning
- Prevents Cell Membrane Damage
How Tuna Help In Your Sleep?
Tuna does not have melatonin but it contains huge amount of other minerals and vitamins, amino acid that helps you inducing sleep.
In the table below you will get the content of sleep inducing supplements in 100 grams of Tuna.
| Supplements | Tuna /100g |
|---|---|
| Tryptophan | 330mg |
| Melatonin | — |
| Vitamin B 6 | 1mg |
| Vitamin B 12 | 2.2 microgram |
| Vitamin D3 | 268 IU |
| Vitamin E | 2.6 mg |
| Magnesium | 44 mg |
| Calcium | 37 mg |
| Potassium | 522 mg |
How Eating Salmon Fish Can Improve Your Sleep?
Salmon is an oily fish species that are rich in vitamin B6.
Over the Pacific region, they are considered to be a part of the genus Oncorhynchus, whereas in the Atlantic they are considered to belong to the genus Salmo.
They are the only migratory species of the Atlantic.
Nutritional Facts of Salmon Fish:
- Vitamin D (The best source of vitamin D which is necessary for the strengthening of bone, immune system, and optimal growth in children)
- Vitamin B12 (which is essential for forming DNA, RBCs (Red Blood Corpuscles) and hence helping to prevent anemia)
- Vitamin B6
- Potassium
- Selenium
- Protein
- Fat
- Calories
Health Benefits of Salmon
- Lowers Risk of Cardiac diseases
- Reduces Blood pressure
- Improves the Immune System
- Boosts the Blood Circulation
- Reduces Depression and Improves the Quality of Sleep
- Prevents Vision Problems
- Increases Anti-Oxidants
- Reduces Risk of Cancer
- Helps to Weight Loss
- Lowers Triglycerides
- Improves the Skin
- Fights against Kidney Disease
- Provides Energy
- Develops Muscle
- Reduces Inflammation
- Boosts Insulin Response
- Affects the Brain and Helps in Better Functioning
- Prevents Cell Membrane Damage
- Supports a Healthy Ageing
- Protects skin against UV damages
How does Salmon help In Your Sleep?
The ample source of vitamin B6, Tryptophan found in Salmon fish helps in the formation of melatonin.
Along with these, there are multiple vitamins and minerals which help in inducing sleep. The table below will help you’re regarding the contents of 100gms of Salmon
| Supplements | Salmon/100g |
|---|---|
| Tryptophan | 335mg |
| Melatonin | 370ng |
| Vitamin B 6 | 0.6mg |
| Vitamin B 12 | 3.2 microgram |
| Vitamin D3 | 526 IU |
| Vitamin E | 2.6 mg |
| Magnesium | 27 mg |
| Calcium | 9 mg |
| Potassium | 363 mg |
Melatonin (the sleep cycle regulating hormone) and thus helps our body to get a sufficient and fulfilling amount of rest required while improving the healing capabilities with rich anti-oxidants.
Summary
There are various fishes available that are rich in nutrient content and they help us in improved metabolic health and better immune system to fight against several diseases, along with improving the quality of sleep.
When our body receives an ample amount of sleep throughout then the better response is reflected in every aspect of activity and life.