Foods you should eat to prevent insomnia and headaches

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Surely you already know that having a balanced diet is essential for good health. Vitamins are essential nutrients for the human body and not eating enough can be one of the reasons why your head hurts, you have insomnia and you’re low on energy. In particular, vitamin K and magnesium are essential in the diet.

12 de los Alimentos que deberíamos tomar a diario para evitar el insomnio y los dolores de cabeza
These are the benefits of magnesium and vitamin K for good health:

1 – Magnesium

Magnesium is involved in nearly 300 chemical reactions that occur in our body. It generates new proteins from amino acids and helps the body to convert food into energy. Our own body is what is usually used to combat fatigue and to relieve stress and anxiety.

On the other hand, magnesium can help treat migraines and prevent frequent headaches. When our magnesium levels are very low, serotonin levels decrease in the body, this constricts the blood vessels and affects the functioning of neurotransmitters. In addition, it also makes us feel tired and causes insomnia.

12 de los Alimentos que deberíamos tomar a diario para evitar el insomnio y los dolores de cabeza
What amount of magnesium should be consumed daily?

Men of between 19 and 30 years should take approximately 400 mg of magnesium and those over 30 should consume about 420 mg. For women between 19 and 30 years should take approximately 310 mg of magnesium, and, women older than 30 years should take 320 mg

Some foods that you should add to your diet to increase your magnesium levels are:

  • Avocado
  • Nuts
  • Spinach
  • Fish
  • Meat
  • Brown rice
  • Whole wheat bread
12 de los Alimentos que deberíamos tomar a diario para evitar el insomnio y los dolores de cabeza
2 – Vitamin K

Vitamin K is responsible for protein synthesis and is very important to stop the bleeding and the clotting of the blood. Persons with a deficiency in vitamin K are likely to incur bruising or bleeding often.

Vitamin K is also essential to protect heart valves and arteries from calcification process, as well as to decrease the risk of prostate cancer and Alzheimer’s disease.

If combined with vitamin D will help to transport calcium to the bones, in fact, the deficiency of vitamin K can lead to many bone problems.

12 de los Alimentos que deberíamos tomar a diario para evitar el insomnio y los dolores de cabeza
What amount of vitamin K should you consume on a daily basis?

Weight, age, and sex are very important in calculating the daily amount of vitamin K that you consume. Adults should ingest 0.001 mg of vitamin K per kilogram of body weight.

These are some of the best sources of vitamin K that you can take every day:

  • Leafy green vegetables: mustard greens, kale, spinach, beet leaves, etc
  • Spices such as chili powder, cayenne pepper, curry, and paprika.
  • Brussels sprouts, broccoli, and cauliflower.
  • Herbs such as parsley, basil, chives, sage, thyme, and cilantro.
  • Fennel, asparagus, soybean, leek, olive oil, and nuts.
12 de los Alimentos que deberíamos tomar a diario para evitar el insomnio y los dolores de cabeza

If you’re considering the possibility of taking magnesium supplements or vitamin K, consult with your doctor before doing so.

Did you have any idea how important these nutrients are for good health? Let us know in the comments!

Please share this interesting article with all your friends!

This article is made for informational purposes only, is not intended to provide medical advice. Trendyfame.com is not responsible for any possible consequences from any treatment, procedure, exercise, or diet modification that are put in practice after reading this publication. Before you make any changes in your living habits, you should consult with your doctor.

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