5 fruits that contain 'natural sleep aids' that are excellent for older adults.

For older adults, eating habits play a crucial role in getting a good night's sleep. In particular, a serving of nutrient-rich fruit can support sleep.

Here, nutritionists point out 5 types of fruit that older adults should add to their diet to improve their sleep.

Pineapple

Pineapples contain plenty of melatonin, the "sleep hormone," and serotonin, the "happiness hormone," which can promote sleep. Nutritionist Jennifer Pallian, food scientist and founder of Foodess (in Canada), explains: Serotonin, a precursor to melatonin, helps relax, regulates circadian rhythms, regulates body temperature and the sleep-wake cycle, preparing the body for sleep, according to the health news site Real Simple.

Melatonin is essential for regulating and synchronizing the body's internal biological clock. This synchronization is key to falling asleep faster and staying asleep throughout the night.

In particular, pineapple is rich in tryptophan, a precursor to serotonin, which plays a crucial role in promoting sleep. Studies show that pineapple juice significantly increases serum melatonin levels, and its antioxidants help reduce oxidative stress, leading to better sleep.

Avocado, pineapple, strawberries... are some fruits that can help older adults sleep more soundly.

Avocado contains magnesium, which can help older adults fall asleep.

According to expert Pallian, avocados are packed with magnesium, which promotes relaxation and calms the nervous system—aiding falling asleep and staying asleep. This fruit also contains plenty of fiber, which helps address gut issues that can affect sleep.

Banana

According to expert Pallian, packed with melatonin and tryptophan, bananas can promote sleep. Research shows that two bananas help support better sleep. The antioxidants in bananas also reduce oxidative stress, contributing to better sleep thanks to their anti-inflammatory effects and support for brain health, both of which help the body relax and fall into a deeper sleep more easily.

Grape

Containing natural melatonin, grapes also contain large amounts of antioxidants that help reduce stress and inflammation—two factors that can affect sleep. For the best melatonin boost, choose red or purple grapes.

Strawberry

With a small amount of melatonin and a large amount of antioxidants, especially vitamin C, strawberries are a great choice to support better sleep. Vitamin C also helps boost immunity and digestion to fight disease and improve gut health, which in turn helps you sleep better.

Experts recommend that for maximum benefit, fruit should be combined with a source of fat or protein to keep blood sugar stable before bed. In particular, combining it with nuts like almonds (which contain magnesium) will further enhance its calming effect.

However, experts also advise against eating close to bedtime; ideally, eat 3 hours before going to sleep to avoid stomach discomfort before sleeping.

In addition, incorporating daily exercise and a consistent sleep schedule can help you fall asleep faster and wake up feeling refreshed, according to Real Simple.

Source: https://thanhnien.vn/5-loai-qua-chua-thuoc-ngu-tu-nhien-cuc-tot-cho-nguoi-lon-tuoi-185250525233111573.htm