5 types of fruit containing 'natural sleeping pills' that are extremely good for the elderly

Below, nutritionists point out 5 types of fruit that older people should add to their diet to help them sleep better.

Pineapple

Pineapples are high in the “sleep hormone” melatonin and the “happiness hormone” serotonin, which can promote sleep. Serotonin, a precursor to melatonin, helps with relaxation, regulates circadian rhythms, regulates temperature, and sleep-wake cycles, helping prepare for sleep, explains nutritionist Jennifer Pallian, food scientist and founder of Foodess (Canada), according to 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 also contains a lot of tryptophan - a precursor of serotonin, which plays an important role in promoting sleep. Research shows that pineapple juice significantly increases serum melatonin levels and antioxidants that help reduce oxidative stress, helping you sleep better.

Avocado, pineapple, strawberry... are fruits that help the elderly sleep more deeply.

Avocado contains magnesium, which helps older adults fall asleep.

Avocados are packed with magnesium, which helps promote relaxation and calms the nervous system – helping you fall asleep and stay asleep, says Pallian. They’re also high in fiber, which helps with bowel issues that can interfere with sleep.

Banana

Packed with melatonin and tryptophan, bananas can promote sleep. Research shows that eating two bananas can help promote better sleep. The antioxidants in bananas also reduce oxidative stress, which contributes to better sleep by reducing inflammation and supporting brain health, both of which help the body relax and fall into a deeper sleep, says Pallian.

Grape

Containing natural melatonin, grapes are also high in 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 small amounts of melatonin and high amounts of antioxidants, especially vitamin C, strawberries are a great choice to help promote better sleep. Vitamin C also helps boost immunity and digestion to fight off illness and improve gut health, which can help promote better sleep.

Experts recommend that for maximum benefit, combine fruit with a source of fat or protein to keep blood sugar stable before bed. In particular, combining it with nuts such as almonds (which contain magnesium) will increase the calming effect.

However, experts also advise against eating close to bedtime, preferably 3 hours before bedtime to avoid an upset stomach before going to bed.

In addition, it is necessary to combine daily exercise and a consistent sleep schedule to 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