Dried fruit that helps you sleep well: it is loaded with melatonin

2024-09-27 06:37:22

Spanish Association of Neurology (SEN) estimate that even 48% of the elderly population in Spain experience problems falling or falling asleep at some point, and less than 10% of these cases are due to chronic sleep disorders and illnesses. This number can be even higher, considering the A large number of people do not get tested. In total, it is estimated that more than five million people in Spain suffer from this type.

For this reason, many of them turn to natural solutions to improve the quality of their sleep. Some fruits are small and sweet, fruits, Not only are they an excellent source of nutrients, including protein, vitamins B and C, and omega-3 fatty acids, but also contains essential nutrients for relaxation: melatonin

Melatonin, the sleep hormone

Melatonin, often called sleep hormoneis something that the human brain produces naturally and plays an important role in rthe process of the sleep-wake child. In addition to helping induce sleep, melatonin has antioxidant properties, which help fight cellular aging and strengthen the immune system. However, as he grew older, the natural production of melatonin tends to decrease, which can negatively affect sleep quality and overall health.

Compensation for this melatonin deficiency through diet is important, and this is where walnuts stand out as a valuable source. According to Lessons cited by SanitasIn each gram of walnuts there are approximately 3.5 nanograms of melatonin. Including them in food can often help raise the levels of this hormones in the bloodwhich has the effect of combating oxidative stress related to aging and development.

This is what happens if you eat fruit every dayGetty Images

In addition to their melatonin content, walnuts are a rich source of other important nutrients for the body. Vitamin B and C contained in them is important for energy production and the functioning of the immune system, initially Omega-3 fatty acids support heart and brain health.

The benefits of walnuts, in addition to improving sleep

Incorporating walnuts into your daily diet can not only improve sleep quality, but also provide a number of additional health benefits. From strengthens the immune system until promotion cardiovascular health, These small fruits offer a unique combination of nutrients that can contribute to a healthier, more balanced lifestyle.

Habits that help you sleep well

A sleeping woman.Getty Images

However, improving sleep quality is not limited to including foods rich in melatonin in your diet. There are many activities and practices that can promote better relaxation. Here are some tips for better sleep:

Set a sleep schedule: Going to bed and waking up at the same time every day helps regulate your internal clock, which can make it easier to fall asleep.

Create the right environment to sleep: Keeping your bedroom dark, quiet, and at a comfortable temperature can promote deeper, more restful sleep.

Limit exposure to electronic devices: Blue light emitted by phones, tablets and computers can interfere with melatonin production, so it is advisable to avoid using them before bed.

Practice relaxation techniques: Yoga, meditation, and deep breathing can help reduce stress and anxiety, making it easier to fall asleep.

Avoid using stimulants: Caffeine and nicotine are dangerous substances that can interfere with sleep, so it is advisable to limit their intake, especially in the afternoon and evening.

How much weight did they gain?

Walnuts have an energy value of up to 611 kilocalories per 100 grams of edible portion and a high percentage of fat in their composition (59%), as shown by Spanish Food Industry (FEN). For every 100 grams, walnuts provide:

Calories: 611 calories

Carbohydrates: 13.71 grams

Fat: 65.21 grams

Proteins: 15.23 grams

Fiber: 6.7 grams

By incorporating these healthy habits and beneficial foods rich in melatonin, such as fruits, you can significantly improve the quality of your sleep and, ultimately, promote general well-being throughout the world.

Do you want to get the best content to take care of your health and feel good? Sign up for our new newsletter for free.