Understand how a well-designed diet can help your body rest properly and recover
Choosing foods that help you sleep better is a great way to take care of your health. After all, insomnia is one of the most common problems in today’s society and can, for example, cause serious damage to well-being. That is, taking care of rest is essential to have a good quality of life. In this way, the ideal is to supply the body with nutrients and functional substances, such as vitamin B6, magnesium and tryptophan.
“Tryptophan, as soon as it is recognized by our brain, stimulates the production of a neurotransmitter called serotonin. It is responsible for regulating sleep, good mood and a sense of well-being. The intake of vitamin B6 and magnesium helps in the production of tryptophan in our body”, explains Bettina Del Pino, nutritionist specializing in clinical and sports nutrition.
In this way, with the help of the expert, we separate seven foods that help you sleep better. To watch:
Foods that help you sleep better
1. Whole grains: great suppliers of carbohydrates, they contain vitamins and minerals that can help in better absorption of tryptophan.
Two. Nuts and seeds: they are rich sources of tryptophan. Plus, they provide magnesium, which helps fight the effects of the stress hormone.
3. Oats: it is a source of melatonin, popularly known as the sleep hormone. The substance helps to fall asleep easier.
4. Chickpeas, Peas, Beans, Lentils and Soy: rich sources of tryptophan, as well as B vitamins, which help in the proper functioning of the nervous system.
5. Banana: rich in tryptophan, carbohydrates and magnesium, responsible for the production of hormones such as serotonin and melatonin, which contribute to the quality of sleep.
6. Red fruits and kiwis: they are rich in antioxidants, which help control and cure sleep disorders.
7. Passion fruit: passion fruit has calming properties, which act directly on the central nervous system, producing an analgesic and muscle relaxant effect.
what to avoid
The nutritionist also points out that some foods should be avoided at night, as they leave the body on high alert or are difficult to digest. “You should avoid caffeinated beverages, such as black tea, mate tea, green tea, coffee and energy drinks, fatty foods, fried foods, soda and alcoholic beverages,” he guides.
“A healthy and balanced diet is a valid ally in the fight against insomnia, but it is advisable that people consult a doctor”, concludes Bettina.
+The best content in your email for free. Choose your favorite Terra newsletter. Click here!
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
