In addition to maintaining a regular sleep schedule and limiting caffeine intake, incorporating nutrient-rich fruits into your diet can also help you fall asleep more easily.
Dr. Sohaib Imtiaz, a physician working in the US, reveals six common fruits that contain the sleep hormone melatonin, tryptophan (a precursor to melatonin), magnesium (a sleep mineral), and many vitamins beneficial for sleep, based on scientific evidence, according to the health news website Verywell Health.
Bananas contain potassium, magnesium, and tryptophan—a trio of nutrients that help relax muscles, reduce nervous tension, and promote deep sleep.
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Banana
Bananas contain potassium, magnesium, and tryptophan—a trio of nutrients that help relax muscles, reduce nervous tension, and promote deep sleep. Additionally, the carbohydrates in bananas help enhance the effectiveness of tryptophan.
Strawberry
Strawberries are rich in melatonin, vitamin C, and vitamin B5—substances that both promote the production of serotonin, a precursor to melatonin, and melatonin in the brain, and boost immunity and improve digestion. Strawberries are extremely effective in improving sleep quality.
Orange
Oranges are not only rich in vitamin C but also contain melatonin and vitamin B6. Vitamin C helps reduce stress hormones, while vitamin B6 supports the conversion of tryptophan into melatonin.
Grape
Grapes are a natural source of melatonin and a rich source of antioxidants. The magnesium in grapes helps calm the nerves, and the fiber provides a feeling of fullness, reducing nighttime hunger pangs.
Pineapple
Pineapple contains melatonin, tryptophan, and the enzyme bromelain—compounds that have anti-inflammatory and muscle-relaxing effects. Therefore, eating pineapple or drinking pineapple juice can contribute to deeper and more restful sleep.
Butter
This delicious fruit is rich in magnesium and fiber, which support melatonin production and regulation. The fiber in avocados also contributes to improved digestion, thereby promoting more stable sleep.
Additionally, cherries and kiwis have also been shown to be extremely good for sleep.
To maximize the benefits, experts suggest eating these fruits 1-2 hours before bedtime. Combining this with healthy habits will help you have a more natural, deeper, and higher-quality sleep, according to Verywell Health.
Source: https://thanhnien.vn/bac-si-an-6-loai-qua-quen-thuoc-sau-day-giup-ngu-ngon-hon-185250911234731166.htm
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