Walnuts can be the best sleep companions and highly beneficial for your health in the long run due
For a regulated and uninterrupted sleep schedule, you may need to change your diet a little bit, according to experts. Persistently enduring such issues could hint at an underlying health condition, and so, to counter that, you need to eat a specific type of superfood nut before bedtime.
A handful of walnuts before hitting the bed can help you get over insomnia and get restful sleep. According to a recent study, magnesium plays a huge role in helping people get high-quality sleep. Walnuts are packed with magnesium along with other sleep-supporting substances like tryptophan and melatonin. According to experts, to get undisturbed sleep, eat some walnuts around 9 pm if you have a goal to hit the bed by 10-11 pm.
Why are walnuts best for getting good sleep?
According to experts, walnuts can be the best sleep companions and highly beneficial for your health in the long run due to high levels of
Tryptophan
Tryptophan acid produces serotonin, which gets transformed into melatonin - a hormone that controls sleep.
Melatonin
Walnuts are packed with melatonin - key in managing the sleep-wake cycle.
Magnesium
This mineral aids in muscle relaxation and may encourage deeper sleep.
Omega-3 Fatty Acids
These beneficial fats possess anti-inflammatory properties and may boost melatonin production.
Antioxidants
Walnuts are a great source of antioxidants, which can positively impact gut health and lower the risk of chronic illnesses.
Other health benefits of walnuts
Apart from promoting better sleep, walnuts are also loaded with other benefits like promoting brain, heart, and digestive health. They are great for weight loss and help lower the risk of some cancers. Packed with omega-3 fatty acids, antioxidants, and good fats, walnuts are a great choice for a well-rounded diet.
Walnuts also reduce inflammation—caused mainly by oxidative stress, which is the root cause of many diseases including heart disease, type 2 diabetes, Alzheimer's, and cancer.
According to studies, if your gut is rich in health-promoting bacteria and other microbes, you are more likely to have a healthy gut and good overall health. An unhealthy composition of gut microbiota contributes to inflammation and disease in your gut and elsewhere in your body, increasing your risk of obesity, heart disease, and cancer.
Studies say one reason that walnuts are linked to a lower risk of type 2 diabetes is that they help manage weight. Excess weight increases your risk of high blood sugar, blood pressure, and type 2 diabetes. However, a fistful of walnuts regulates blood sugar by mechanisms beyond their influence on weight management.
While a walnut may look like a tiny brain, research suggests that the nut may also be great for your mind. A few animal and human studies suggest that the nutrients and antioxidants in walnuts reduce oxidative stress and inflammation by reducing free radicals.
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