Almonds to Improve Sleep and Reduce Inflammation
Video by Dr. Tim Dunn
Here is a great Green Drink Recipe loaded with micronutrients and antioxidants and other goodies to help with overall health and wellbeing. Many people struggle with sleep issues such as insomnia and staying asleep all throughout the night in that deep sleep state. “Nearly 50% of older adults have insomnia, with difficulty in getting to sleep, early awakening, or feeling unrefreshed on waking.” (Kimiagar, 2012) For this recipe I want to focus on how the almonds can help improve sleep. Almonds are loaded with magnesium which is shown through research to improve overall quality of sleep and early awakening. According to a double-blind placebo controlled study, “Magnesium appears to improve subjective measures of insomnia such as ISI score, sleep efficiency, sleep time and sleep onset latency, early morning awakening, and likewise, insomnia objective measures such as concentration of serum renin, melatonin, and serum cortisol, in elderly people.” (Kimiagar, 2012) Almonds are also great for decreasing blood pressure and blood sugar levels which can also help in getting better sleep. Almonds significantly increase the amount of antioxidants in the blood such as alpha-tocopherol, increase bloodflow, and are loaded with healthy fats and fibres, and vit E. Almonds are actually considered a super food and putting them in your green smoothie is a great way to get all those great benefits in one easy step. We’ve included a green smoothie recipe below with easy to find ingredients so you can make this healthy snack at home.
Recipe
- Three Tablespoons of Organic Almonds
- 1 Handful of Organic Frozen Mangos
- 1 Handful of Organic Frozen Spinach
- 1 Handful of Organic Frozen Pineapples
- 1 Organic Frozen Banana Chopped in half
- 2 Cups of Water
Reference
Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012 Dec;17(12):1161-9. PMID: 23853635; PMCID: PMC3703169.
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