By Nutrition ExpertsSaturday, February 2, 2013.Looking
at what you eat, can help you get a good night sleep. Experts say some
foods contain ingredients that have positive effect on your sleeping
habit. For example, certain amino acids and hormones only found in
select foods can be helpful.Here are some foods you may want to try:SalmonSalmon
contains unsaturated docosahexaenoic acid (DHA), a fatty acid in the
omega-3 family. This acid can help stimulate melatonin production within
the human body. That’s good news, since melatonin regulates the human
sleep cycle. Other fish, such as the tilappia and herring also store
large amounts of DHA.BeansBeans
and other vegetables contain high dosages of Vitamin-B, including B6,
B12 and folic acids. These assist the body in regulating the sleep cycle
and producing serotonin. Serotonin is an important starting substance
in the production of melatonin, a hormone, which the human body releases
mostly when it is dark.CherriesThis
tiny red fruit not only tastes splendid, it is also a real giant when
it comes to vitamins. Cherries are known to be anti-inflammatory and a
natural source of melatonin. A 2001 study published in the Journal of
Agricultural and Food Chemistry has shown that the amount of melatonin
contained in the Montmorency cherry can be up to 13,5 ng per gram of
fruit pulp.Milk and night milkMilk
has always contained natural melatonin. Recently though, a new source
was found: special milk crystals produced from milk obtained by milking
cows at night. These crystals, called “Nachtmilchkristalle”, contain up
to one hundred times more melatonin than regular milk. “Interestingly,
the natural melatonin found in milk is highly bioavailable, allowing the
body to process it very well”, explains Tony Gnann, the man behind the
Munich-based company Milchkristalle. In addition, night milk contains a
high concentration of tryptophan, an amino acid that speeds up the
body’s own melatonin synthesis. Tryptophan is responsible for the
production of the hormone melatonin. Milchkristalle is stirred into milk
and to be drunk approximately one hour before going to bed for best
effect.NutsNeurologists
at the University of San Antonio have found those suffering from
sleeping disorders should try eating a hand full of walnuts before
bedtime. The study by Dr. Russel J. Reiter, Ph.D., shows walnuts are a
good source of melatonin and that the body can easily absorb it. “The
melatonin blood level rises threefold, when walnuts are consumed”,
Reiter remarked.
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