Nuts like walnut, almond, pistachio are rich in nutrients like melatonin, tryptophan, magnesium, calcium, vitamins, and many other minerals. Consuming them in the right quantity will enhance your health and also induce sleep.
Nuts! What do you think of when you come across the word nuts?
I’ll tell you what comes to my mind. Richness! Yes! Richness and nutrition and all the good things.
And isn’t that true?
Don’t we all somewhere associate nuts and dry fruits with keeping healthy?
And that is true in all senses of the word. They are like wonders in the food world, fitting perfectly to all meals and all sorts of diets. You can have them roasted, roasted, pureed, in your cereal, in your shakes, practically with anything.
From adding delicious flavors to your desserts to being the perfect go-to munching snack, nuts are absolutely perfect.
They are not only tasty and convenient but they also fit in all kinds of diets- right from keto to anything like a vegan. There’s something for everyone.
But what exactly are these?
So basically, a nut is a fruit composed of a hard shell, generally inedible, and a seed inside, generally edible. The word “nut” translates to “ambiguous” in certain languages.
Botanically, nut implies that the hard inedible shell wouldn’t crack open to release the edible seed inside but in broad culinary senses of the word, a diverse variety of dried seeds are also called nuts.
In simple everyday language, nuts are seed kernels, high in fats and calories amongst other things.
But what is the secret behind all the nutritional goodness and richness? What makes these nuts so healthy and special?
These little seed kernels are packed with vitamins and minerals and all other nutrients.
The fat contained in the nuts is mostly monounsaturated fat and omega-6, omega-3 polyunsaturated fat.
It also contains minimal amounts of saturated fats.
Nuts are rich in proteins and fibers, giving you all the necessary strength, healthy metabolism, and the fibers to keep your digestive system healthy and moving.
They have high amounts of potassium, copper, vitamins, etc required for the healthy functioning of the body.
Antioxidants are another thing that has been found in them. Nuts have anti-inflammatory properties and can protect you from chronic illnesses, especially cardiovascular diseases.
Nuts have been proved to improve blood sugar levels and lower the risks of developing cancer.
They are an absolute storehouse of nutrients and act as the powerhouse of the immune system of your body. I hope we’ve got you interested in nuts by now. And if not, let me tell you the goodness list doesn’t end so soon.
Nuts can be a cure to your insomnia and the secret to healthy sleep. Insomnia is one of the major sleep disorders affecting unbelievably a vast majority of the population today.
We are all desperately searching for methods and medicines that can enhance our sleep cycles. And what if the cure to it has been in front of our eyes all along!
Don’t believe it yet?
Well, let’s dive into a little more detail and find out how different nuts help in enhancing our sleep.
The most common nuts we know of are almonds, cashews, pistachios, hazelnuts, walnuts, macadamia nuts, and many more.
Why do Almonds help in sleep?
Almond contains Melatonin, which helps you sleep better. A 30 gms contain 13 gms of healthy unsaturated fat, 80 mg of magnesium, 78 mg of Calcium.
Approximately 20 almonds will make 30 gms. Consume 8-10 soaked almonds before sleep, it will help you sleep and keep you healthy.
Almond comes from almond trees that are native to Iran and the neighboring countries. The nut we eat is actually the seed of the fruit from the tree.
Nutritionally, almonds contain high amounts of proteins, fibers, vitamin E, vitamin B, calcium, copper, magnesium and also zinc, iron, and potassium.
It is also a source of niacin, thiamine, riboflavin and folate. A 30-gram serving contains 13 grams of healthy unsaturated fats.
Besides, other health benefits, almonds also help in getting you better quality sleep.
- Vitamin E
- Vitamin B
20 Almonds makes 30 gms. A 30 gms contain 13 gms of healthy unsaturated fat, 80 mg of magnesium, 78 mg of Calcium. A 30-gram serving contains 13 grams of healthy unsaturated fats.
Take 8-10 (15 gms) soak for 4-2 hours and consume before going to bed for better sleep.
Soak it overnight and take it early morning, for other health benefits.
It is because almonds also contain melatonin, the naturally occurring sleep hormone that regulates the sleep and wake cycle of the body.
One ounce of whole almonds contains 77 milligrams of magnesium and 76 milligrams of calcium.
These minerals play a vital role in promoting muscle relaxation and thereby, enhancing sleep. They are also a rich source of tryptophan, an amino acid that supports sleep.
So if you are struggling with insomnia, try adding 8-10 almonds, soaked or dried, in your daily diet and you might as well be surprised!
Pistachios nuts help in sleep.
Pistachio nuts contain certain phenolics which prevent tryptophan from breaking down into toxic elements and promoting its conversion to melatonin. Increases tryptophan levels, in turn, increase sleep duration and enhance sleep quality.
Members of the cashew family, the edible seeds come from the small trees growing in Central Asia and the Middle East.
These seed kernels are often consumed whole, either fresh or most commonly, roasted and salted.
Pistachios are high-calorie nuts that are very rich in proteins and fibers. They have high amounts of carbohydrates and fats too (90% of the pistachio fat is unsaturated).
Pistachio increases Tryptophan levels.
Pistachios are packed with minerals like potassium, phosphorus, copper, and manganese and are one of the most vitamin B-6-rich foods.
Besides being excellent antioxidants and lowering high cholesterol and blood pressure levels, these nuts also aid sleep.
Their high nutrition content is like a jackpot for good sleep. Proteins, vitamin B-6, and magnesium contained in pistachios enhance sleep quality.
So, grab a handful of Pistachios about an hour before bedtime and it might help you get a good night’s sleep.
Do walnuts do help in sleep?
Walnuts contain melatonin, (ALA)omega 3 fatty acids, which convert to DHA. DHA acts as a natural sleep aid. Along with these it also contains magnesium. All these rich nutrients make walnut perfect natural sleep aid.
Walnuts are the nuts of any trees of the genus Juglans, commonly Juglans regia. The edible kernel or meat is enclosed within the hard, antioxidant-rich shell.
Nutritionally, walnuts are 65% fats and about 15% proteins. They are one of the richest sources of omega-3-fats on the planet.
In addition to providing fibers and proteins, walnuts also provide a healthy boost of vitamins and minerals.
They are an excellent source of manganese, magnesium, copper, and phosphorus and also contain small amounts of zinc, iron, and calcium.
Though the most common benefit remains heart health walnuts have also been studied to aid quality sleep as they are a good food source of melatonin. The fatty acids in walnuts provide alpha-linolenic acid or ALA.
Alpha-linolenic acid is a type of omega-3 fatty acid that converts to DHA in the body. Now DHA is responsible for increased serotonin production and thereby, improved quality of sleep. (source)
- ALA ( Omega 3 fatty Acids)
Though the effects of walnut on sleep are still under study and research but grabbing some walnuts before bed might never be a bad idea.
These were the most common nuts that have been studied to aid sleep but there are many more with immense health benefits.
I thoroughly studied and consumed in adequate amounts, nuts might prove to be the solution to sleep disorders and insomnia of a vast majority of people worldwide.
And for the additional benefits, daily consumption of nuts increases the chances of a long healthy life. So, munch on some nuts and live long!