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In today’s fast & complex lifestyle most people struggle to sleep well. Whereas a consistent good night sleep is extremely important for physical and mental wellbeing. An average Indian adult must get 7 to 9 hours of uninterrupted sleep every night or else they risk developing chronic illnesses, unhealthy digestion, poor immune system, and psychological issues. There are many strategies people can use to develop a good sleeping habit, including making changes in diet and nutrition intake, as some foods have a wonderful capacity to enhance the quality of our sleep.
In this article Delhi’s eminent Dietician Avni Kaul share tasty food that you must include in your grocery list for more restful nights.
1. Bananas contain a good amount of potassium and vitamin B6. Both these nutrients are essential for making the sleep-inducing hormone, known as melatonin. So, if you generally struggle to have sound sleep, eat one banana couple of hours before bedtime and doze away to glory.
Note: In case you are overweight or have any medical condition, consult a specialized nutritionist first prior to adding the banana in your diet.
2. Tomatoes don’t add just flavor to the cooked food they are also loaded with vitamin A, vitamin C, lycopene and folic acid. It contains melatonin, a compound that is known for its sleep-inducing qualities. Tomatoes also contain choline, a nutrient that aids in promoting sleep and other cognitive functions. However in an Indian cooking style, deep frying or overheating of tomato generally destroys it good nutrients. Hence take just a small quantity of raw tomato in your daily salad for a good sleep.
Note: again consult an expert nutritionist prior to adding tomato in your diet, especially if your body has the tendency to create oxalic stone.
3. Pistachio Nuts: Our very own pista or pistachio nuts are a very good source of vitamin B6, that plays a big role in the synthesis of neurotransmitters like serotonin. Serotonin is synthesized from tryptophan and eventually is converted into melatonin. While vitamin B6 is not the object of these conversions, it serves as a co-enzyme and makes sure the conversions run smoothly. If tryptophan and serotonin were the fuel of our sleep-engine, eating a bag of pistachio nuts would be an oil change.
4. Capsicum: This crunchy and juicy vegetable, according to many scientific experts contains three times more Vitamin C than orange juice. Capsicum also contains good amounts of tryptophan. Tryptophan helps in the production of melatonin, which is a sleep hormone. Again don’t cook capsicum or it will destroy most it’s nutrients, eat a little quantity of raw capsicum with salad.
5. Choley: Chickpeas are loaded with protein and it is also low in fat and has ample amounts of fiber in it. The presence of vitamin B6 and magnesium in chickpeas helps one feel calm and relaxed, and thus sleep better. Chickpeas are one of the most ideal options for an insomniac’s diet.
About Nutritionist Avni Kaul
Avni Kaul is an eminent Nutritionist in Delhi. She is a Wellness Coach, Diabetes Educator and specializes in Weight Management, Child Nutrition, Sports Nutrition, Diabetic Management, Skin and Beauty health, Thyroid Disorder, Corporate Wellness. Avni was the Advisor (Nutrition) in preparatory session for the Buenos Aires 2018 Summer Youth Olympic Games.
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