Sleep is an important way for us to maintain good health, but there are many causes of insomnia, such as stress, anxiety, irregular sleep, and poor sleep environment, but people often ignore the important factor of diet. In fact, poor eating habits Xi can also affect sleep.
The key to how your diet affects your sleep is the amount of melatonin you secrete.
Melatonin is an important hormone in the human body, which is produced in the brain and directly controls our sleep state. However, the amount of this hormone secreted and the utilization of it by the brain is also affected by diet.
Some ingredients and foods in the diet may affect melatonin synthesis and secretion. For example,Foods that contain tryptophan, such as cheese, nuts, and poultry, may promote melatonin synthesis because tryptophan is a precursor to melatonin.
In addition to melatonin, B vitamins and magnesium are also nutrients that can improve sleep. B vitamins and magnesium help the body convert tryptophan into serotonin, which in turn produces melatonin. If the food you eat is deficient in tryptophan, B vitamins or magnesium, it will affect the production and secretion of melatonin in the body, and the quality of sleep will also deteriorate.
Therefore, eating more foods rich in specific nutrients can help improve sleep quality and prolong sleep time.
Today we're going to take a look at the types of foods that are rich in melatonin:
Mushrooms
Mushrooms are not only rich in melatonin, but also in tryptophan, an essential amino acid that aids in the production and maintenance of proteins, muscles, enzymes, and neurotransmitters in the body. Mushrooms are also important for fiber and antioxidants**.
Pistachios
Many nuts contain high amounts of melatonin. Among them, pistachios and almonds are the highest. Nuts are also excellent for many antioxidants, -3 fatty acids and minerals**.
Oats
Not all carbs are created equal. Some carbohydrates, such as junk food or sugary drinks, can impair the quality of your sleep. On the other hand, the carbohydrates in oats can promote sleep. Whole grain oats are important for melatonin and tryptophan**. They are also rich in fiber, B vitamins, and minerals. Eat a bowl of oatmeal before bed to get a quality night's sleep.
Corn
Whether eaten raw or raw, buttered, sweetened, steamed, or roasted, corn is rich in melatonin. Corn is another food that contains tryptophan and is rich in magnesium, fiber, antioxidants, and vitamin C.
Bananas
Bananas have many health benefits. In addition to melatonin and tryptophan, bananas are rich in vitamin B6 and magnesium. Not only do these nutrients help you fall asleep, but they also help produce serotonin.
Tart cherries
In addition to being rich in melatonin, tart cherries are also rich in anti-inflammatory compounds that are beneficial to health. Studies have shown that drinking tart cherry juice before bed can help adults suffer from insomnia and improve sleep quality. Proanthocyanidins are compounds in fruit juices that increase tryptophan utilization and have anti-inflammatory properties.
Rice
Rice is also a good carbohydrate. The carbohydrates in rice promote sleep due to their melatonin and tryptophan content. The carbs you eat are more important than the carbs themselves.
Goji berries
Goji berries are important for natural melatonin**. They are rich in protein, fiber, and antioxidants. Studies have shown that goji berries may help improve depressive or anxious behaviors, which can help calm and relax people's minds, which can further make it easier for you to doze off easily.
Fatty fish
Fish such as salmon and tuna are not only rich in melatonin but also vitamin B6, vitamin D, magnesium, and omega-3 fatty acids. This helps regulate serotonin, promote healthy sleep, and improve daily functioning. According to one study, salmon can promote better sleep and improve daytime activity.
Milk
A glass of warm milk is a well-known and widely used sleep aid. Milk is one of the best nutrients for melatonin**. According to research, milk drunk at night may contain higher levels of melatonin than milk drunk during the day.
Finally, food is not a medicine, the regulating effect on the body is slow, if insomnia is severe enough to affect normal life, or if you want to buy melatonin pills, please be sure to consult a doctor and use it under the guidance of a doctor.