Page 25 - Seniorstoday November 2022 Issue
P. 25
Oatmeal Almond or peanut butter is a very good
Similar to white rice, its high carb and fiber source of protein, Vit B6, B12 and carbs,
content give it a high GI, which makes it a which boost production of melatonin. Nut
sleep inducing food. Having oatmeal about butter with toast or crackers makes for a
an hour before bedtime can help a person great snack option.
sleep well. Kiwi
Kale A small study showed that people
Besides being a powerhouse of vitamins, consistently having kiwifruit about an hour
kale has very high calcium content. The before bedtime, showed improved sleep
calcium helps melatonin production by patterns. This is possibly because kiwi is
triggering the brain to release tryptophan. rich in melatonin, magnesium, calcium,
Popcorn flavonoids and folates, all of which aid good
A whole grain, popcorn is a house of fiber sleep. Kiwi is known to be rich in Serotonin,
and carbs. Carbs help release of tryptophan, which promotes good sleep. It could also be
which helps induce sleep. due to the Vitamin C and carotenoids, anti-
Hummus oxidants which help sleep.
Made of chickpeas, hummus is rich in Banana
folate, calcium. Multi vitamins and protein, Banana peels are very rich in tryptophan,
all of which help sleep, by producing while bananas are rich in magnesium, both
melatonin and serotonin. Hummus is of which are known to induce a healthy,
naturally rich in melatonin too, making it good sleep. They are also rich in potassium,
an ideal midnight snack! which is essential to a deep sleep.
Dark chocolate Grapes
The magnesium present in dark chocolate Grapes have naturally occurring melatonin,
helps regulate the circadian rhythms, in the hormone that is instrumental in setting
turn controlling your sleep cycles. the sleep cycle. Make sure you have some
Almonds twice or thrice a week.
Almonds are very rich in melatonin, a Yogurt
hormone that regulates our circadian Yogurt, besides being a source of protein,
rhythm. One ounce of almonds contains
about 75 gms of magnesium and calcium,
which also help sleep. Magnesium helps
induce sleep by reducing inflammation. It
may also reduce the levels of cortisol, the
stress hormone. Try including them as a
small snack mid meals, on a daily basis.
Walnuts
With a high content of melatonin, walnuts
are a good addition to your diet. They are
also good sources of magnesium, folate
and calcium, all of which can help the sleep
pattern.
Nut butter
SENIORS TODAY | ISSUE #41 | NOVEMBER 2022 25
