Which foods help you sleep better? The Nutrition Breakthroughs Blog has provided several articles on the best sleep inducing foods, and those that follow below are the top five most popular articles of all time.
This article features a chart that summarizes research studies on foods that are high in the natural sleep hormone known as melatonin. What foods are high in melatonin? Find out more about walnuts, cherries, almonds and more. Also included in this article are good sources of potassium, calcium and magnesium – all proven to help remedy insomnia.
Melatonin levels start rising in the evening and go up to a peak level in the early hours of the morning, perhaps around 2:00 or 3:00 a.m, and then they reduce.
This may partially explain why some people can sleep fine for a few hours and then suddenly find themselves wide awake and unable to go back to sleep.
Do bananas help you sleep? Learn more about the research study that shows how tropical fruits such as bananas and pineapples increase melatonin in the body. It was published in the Journal of Agriculture and Food Chemistry.
What foods are sleep inducing? This article includes an informative, short chart that contains the five best foods and five worst foods for promoting sleep.
Some foods can act as natural sleep aids, while others can make your time in bed a struggle with tossing and turning all night.
This article focuses on articles from research journals that have studied which foods are best for inducing sleep, and it also has some doctor recommendations on good bedtime snacks.
This collection of natural health articles on sleep helping foods is brought to you by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of effective natural remedies since 2001.
Nutrition breakthroughs makes Sleep Minerals II, the effective natural sleep aid with calcium, magnesium, zinc, and vitamin D, and also Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails and more energy.
Which foods help you sleep better?
Studies have shown that certain foods are high in melatonin and magnesium and can help with a better night’s sleep. These include bananas, almonds, walnuts and tart cherries or their juice. Magnesium rich foods include yogurt, avocado, figs, nut butter, pumpkin seeds and sunflower seeds.
What foods are high in melatonin?
Learn more about walnuts, tart cherries, almonds, bananas and more. Also included in this article are good food sources of potassium, calcium and magnesium – all proven to help remedy insomnia.
Do bananas help you sleep?
Bananas are very high in potassium and a deficiency of potassium can interfere with restful sleep. Eating a banana before bedtime may help reduce nighttime awakenings and provide a better, deeper night’s sleep. Potassium is found abundantly in fresh vegetables and fruits, so these are a good focus as opposed to eating a lot of processed or packaged foods containing high salt.
What foods are sleep inducing?
Studies have shown that the following foods and beverages are sleep inducing: Bananas, tart cherries, tart cherry juice, almonds, walnuts, yogurt, salmon, pumpkin seeds, pineapple, nut butter, turkey, kiwi fruit and warm milk. Soothing teas shown to help sleep include chamomile, lavender, lemon balm and passionflower.
Vitamin A is beneficial for healthy vision, strong bones and teeth and good immunity. It is found in apricots, peaches and other orange and yellow fruits, dark leafy green vegetables, sweet potato, carrots, liver, eggs and fish.
The B vitamins actually include 8 different vitamins such as B1, B2, B3, etc. They help form our nerves and blood vessels, keep our organs healthy such as the heart and liver, and also keep our metabolism strong. B vitamins are found in grass-fed meat, organ meats, fish, yogurt, cheese, seeds, nuts, beans, lentils, peas and whole grains.
Eat vitamin-rich foods!
This natural health news is provided to you by Nutrition Breakthroughs, maker of Sleep Minerals II, the effective natural sleep aid with calcium, magnesium, zinc and vitamin D and also Joints and More, the natural solution for joint relief, stronger hair, better nails and more energy.
Because of the natural sugars in fruit, one might think that it should be avoided in order to prevent diabetes.
On the contrary, a study recently published in the British Medical Journal has found that greater consumption of specific whole fruits, particularly blueberries, grapes, and apples, is significantly associated with a lower risk of type 2 diabetes (adult-onset diabetes), whereas greater consumption of fruit juice is associated with a higher risk.
Fruits are very rich in antioxidants, which are substances that protect our tissues from the reactions of oxygen inside the body. Natural processes such as digestion and metabolism create accumulated oxygen reactions that contribute to the aging and disease process. Fruits are good at neutralizing these particles and are also a valuable source of fiber and plant coloring and pigments that have beneficial health effects.
The study on fruit’s effect on diabetes prevention was centered at the Harvard School of Public Health in Boston. Participants totaled 187,000 people and were women from the Nurses’ Health Study (1984-2008), women from the Nurses’ Health Study II (1991-2009), and men from the Health Professionals Follow-up Study (1986-2008). They were all free of major diseases at the starting point. Questionnaires were used to collect detailed data.
While blueberries, grapes, and apples provided the most benefits for diabetes prevention, blueberries provided the greatest advantage when three servings per week were eaten — a 26% reduction in the odds to develop diabetes. Servings of cantaloupe on the other hand, increased the risk by 10%, and three servings of fruit juice increased the risk by 8%. Peaches, plums, apricots, prunes, oranges, and strawberries had a neutral risk for diabetes.
Blueberries have other significant health benefits as well. The bilberry fruit is a close cousin to the famous blueberry. During World War II, British fighter pilots reported improved nighttime vision after eating bilberry jam.
One of the most important studies on bilberries was done by researchers at the Human Nutrition Research Center in Boston, MA. The researchers used an enriched extract of bilberry in a test tube along with human retina cells. The cells were exposed to oxygen damage and bilberry was shown to have a profound antioxidant effect – protecting and reversing the damage.
Bilberry removed the stress in eye tissue, which is a strong indicator that it can safeguard the eyes against disorders of aging such as macular degeneration (blurred vision), cataracts (cloudy vision) and glaucoma (eye pressure on the optic nerve).
So let’s get that fruit out for dessert and eat it for refreshing, nourishing snacks!
This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of natural remedies since 2002. Nutrition Breakthroughs makes Sleep Minerals II, the effective natural sleep aid with calcium, magnesium, zinc and vitamin D, and also Joints and More, the natural solution for joint relief, arthritis, aches and pains, stronger hair, better nails, and more energy.
Do you ever find yourself suddenly awakened in the middle of the night with a muscle cramp that feels like an uninvited guest in your leg?
These muscle cramps, commonly referred to as “Charley horses,” can strike at the most inconvenient times, leaving you desperately seeking relief.
However, the good news is that there are natural remedies that can help you bid farewell to these painful cramps and welcome restful nights once more.
The Mystery Behind Charley Horses and Muscle Cramps
Charley horses, or muscle cramps, are involuntary muscle contractions that can occur in any muscle in your body. They can be caused by various factors, such as dehydration, overuse of muscles, and, in some cases, an underlying medical condition. However, one of the most common reasons for muscle cramps is an imbalance of electrolytes, particularly calcium, magnesium, and potassium.
The Power of Calcium
Calcium is not just for strong bones; it also plays a crucial role in muscle function. Adequate calcium levels in your body help regulate muscle contractions. When calcium levels dip too low, it can lead to muscle cramps. Research has shown that increasing your calcium intake can help alleviate muscle cramps.
A study published in the “Journal of Clinical Medicine” found that calcium supplementation reduced muscle cramp frequency in pregnant women. Including calcium-rich foods like almonds, leafy greens, cooked broccoli, figs, oranges and organic dairy products in your diet can be a tasty way to keep cramps at bay.
Magnesium: The Mighty Muscle Mineral
Magnesium is another essential mineral that can make a significant difference in preventing muscle cramps. It aids in muscle relaxation by counterbalancing calcium’s stimulating effect. Low magnesium levels can lead to muscle hyperactivity, making cramps more likely to occur. A study in the “Journal of Clinical Biochemistry and Nutrition” found that magnesium supplementation reduced the frequency and severity of muscle cramps in elderly subjects. To boost your magnesium intake, consider adding foods like nuts, seeds, whole grains, and leafy greens to your diet.
Potassium for Cramp Prevention
Potassium is a key player in maintaining proper muscle function and preventing cramps. Low potassium levels can lead to muscle weakness and cramping. Including potassium-rich foods like bananas, sweet potatoes, and citrus fruits in your diet can help maintain optimal potassium levels. A study published in the “Journal of the International Society of Sports Nutrition” found that potassium supplementation reduced the incidence of muscle cramps in athletes.
The Sunshine Vitamin and Charley Horses
Vitamin D, often known as the “sunshine vitamin,” is essential for maintaining healthy muscles. Research suggests that vitamin D deficiency may contribute to muscle cramps. A study in the “Journal of Clinical Endocrinology & Metabolism” showed that vitamin D supplementation improved muscle function in individuals with vitamin D deficiency. So, catch some sun and add vitamin D-rich foods like fatty fish, fortified dairy products, and egg yolks to your diet to keep your muscles happy.
The Role of Vitamin K2
Vitamin K2 plays a vital role in calcium metabolism. It helps direct calcium to our bones and teeth while preventing its buildup in soft tissues, including muscles. A study from the Frontiers in Nutrition Journal has shown that vitamin K2 was effective to reduce the frequency, severity, and duration of muscle cramps and was safe to take. Food sources include sauerkraut, egg yolk, organ meats like chicken liver, and fermented foods like kefir.
In Conclusion
Charley horses and muscle cramps can be an unwelcome interruption to your daily life, but there are natural remedies that can help you find relief. Proper nutrition, including foods with calcium, magnesium, and potassium, along with vitamin D and vitamin K2, can make a world of difference in preventing and alleviating muscle cramps.
This health news is shared by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II, and Joints and More, a natural supplement for joint relief, less aches and pains, and more energy.
Kimberly B. of Troy, Michigan says: “I have been taking Sleep Minerals II for about a month now. I have tried everything out there and this supplement is amazing. I have suffered with insomnia for 2 1/2 years. I have also had restless leg syndrome my entire life and this is the first relief I’ve ever had…gone for a month now.”
This article is for anyone who experiences arthritis pain in their hands.
One great exercise to do is to alternately stretch the fingers out and then make them into a fist. Done a few times a day, this can do wonders for easing and relieving arthritis pain.
Some other good tips for managing hand arthritis and reducing pain would be to do some regular gentle physical exercise such as taking walks or swimming, getting a good night’s sleep each night, and taking fish oil supplements, ginger, or MSM to reduce inflammation and soreness.
Ginger for Arthritis
Arthritis causes pain, swelling, and reduced motion in the joints. It can occur in any joint, but usually it affects the hands, knees, hips or spine.
A recent study published in the journal “Arthritis” found that a standardized ginger extract is as effective as the anti-inflammatory drug betamethasone for all types of arthritis, but without the many side effects the drug is known for (fluid accumulation, nausea, adrenal gland suppression, insomnia and depression).
Studies on MSM for Arthritis
Sulfur-containing supplements such as MSM hold great promise for people with joint-cartilage problems. It has been shown in studies to remedy arthritis and provide relief. Sulfur is particularly concentrated in the joints, nails, skin, hair and connective tissues.
MSM sulfur is a white, water-soluble element found in nature and in foods such as milk, fresh fruits, vegetables, seafood and meat. Food processing methods like heating, washing and freezing all deplete MSM in foods, making regular replenishment beneficial.
In one study of MSM, University of California School of Medicine professor Ronald Lawrence, M.D., followed 16 patients with degenerative arthritis – a form of joint disease. The patients who took MSM daily for six weeks reported an 80 percent reduction in pain. Dr. Lawrence has also conducted studies showing that MSM increases hair growth and brilliance, as well as nail thickness and length.
This health information on hand exercises for arthritis and natural arthritis remedies is brought to you by Nutrition Breakthroughs.
Nutrition Breakthroughs provides the effective natural sleep aid Sleep Minerals II and the natural solution for joint relief, pain relief and increased energy which contains pure MSM, Joints and More.
Hand exercises can ease and relieve arthritis pain. These movements can also be of assistance with wrist soreness and carpal tunnel syndrome, which is a condition that causes numbness, pain or tingling in the hand or arm due to a nerve in the wrist being compressed.
How can I slow down arthritis in my hands?
Some good tips for managing arthritis and reducing pain would be to do some regular gentle physical exercise such as taking walks or swimming, getting a good night’s sleep each night, and taking fish oil supplements, ginger or MSM to reduce inflammation and soreness.
I’ve included an interesting and useful chart below containing healing herbs and spices.
One good example is a healing herb that was the subject of a research study published in the journal “Circulation”. Researchers found that a pain ointment containing the main ingredient in cayenne pepper was able to reduce damage to the heart during a heart attack. An incredible 85 percent reduction in cardiac cell death was observed.
Cinnamon is more than a delicious seasoning. Studies from the University of Toronto and Ball State University in Indiana have confirmed that consuming cinnamon can significantly reduce blood pressure as well as blood sugar levels by adding cinnamon to the morning cereal.
Ginger is one of the best healing herbs. For women with PMS, scientists at the University of Medical Sciences in Tehran, Iran compared ginger capsules with two different kinds of anti-inflammatory drugs. 150 women participated and they were divided into three groups. At the end of the five-month study, ginger was shown to be as effective as the drugs with relieving pain and providing relief.
Sage is a delicious herb used in cooking, particularly with poultry and pasta sauces, and it has a long history of use for medicinal purposes. It’s been used by herbalists to treat sore throats, strengthen the nervous system and improve brain function.
The German Health Commission officially approved the use of sage for excessive sweating and one German study found sage to reduce excessive perspiration by 50%. Sage leaf is also a well-researched remedy for hot flashes and night sweats in menopause.
Regarding the use of minerals such as calcium and magnesium for good sleep and remedying insomnia, William Sears, M.D. writes that: “Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin. This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods.”
In magnesium deficiency, chronic insomnia is one of the main, central symptoms. Sleep is usually agitated with frequent nighttime awakenings. On the other hand, a high magnesium diet has been found to be associated with deeper, less interrupted sleep.
For more information on effective sleep remedies, see this page on calcium and magnesium for sleep on the Nutrition Breakthroughs blog.
Here is a great chart of colon cleansing foods for better stomach and colon health. One example of a good cleansing food is the avocado. It contains fiber, vitamin C and healthy, plant-based fats, which all help with good digestion and elimination.
Dark leafy greens are some of the richest-mineral containing foods, and they also contain chlorophyll, which is the healthy nutrient in plants that makes them green. These greens soothe the lining of the stomach and adhere to any toxins to help eliminate them from the body.
Keeping well hydrated with plenty of clean, filtered water may be the number one, most important thing to keep things cleansed and moving smoothly. Drinking half a cup or a cup of water in the morning on an empty stomach can do wonders for cleansing the body. And be sure to drink it during the day in-between meals.
To your good health,
Jobee Knight
Nutrition Breakthroughs
Maker of the original calcium and magnesium based sleep aid Sleep Minerals II
The Top 3 Anti Inflammatory Foods for Better Sleep and Good Health
Inflammation comes into play in our bodies when bacteria, viruses, damaged cells or unhealthy substances are recognized and attacked by our immune system. Without immunity and inflammation, healing would not take place.
This system defends our health and is made up of white blood cells called “lymphocyte cells”, “natural killer cells” and others – many of which originate in the bone marrow and then travel in the blood to organs and tissues.
In a healthy body, inflammation smooths the healing process but for some people, the body can become confused and begin to mount a defense against its own tissues. This can lead to arthritis, celiac disease, irritable bowel disease and other “autoimmune” conditions. In fact, inflammation has been shown to be at the root of the majority of health conditions we face such as heart disease, diabetes, Alzheimer’s and more.
Eating naturally anti-inflammatory foods can reduce the symptoms of inflammation and disease and help to repair and heal the body. Here are the top three food-based anti inflammatory foods.
Vitamin D Foods
Vitamin D has been the subject of many studies for its potent anti-inflammation properties. The foods highest in vitamin D include sardines, wild caught salmon, mackerel, herring, maitake mushrooms, cod liver oil, and organic vitamin D fortified milk and yogurt.
A study from the Journal of Investigative Medicine found that vitamin D has important functions beyond those of supporting calcium and bones in the body. It concluded that vitamin D is a boost to immunity and a deficiency is common in autoimmune disease, where the body’s immune system attacks healthy cells by mistake.
Vitamin D has also been studied for its benefits with sleeplessness and insomnia. The results of a vitamin D study was published in a recent issue of the journal “Medical Hypothesis”. The researchers followed 1500 patients over a 2 year period. A consistent level of vitamin D was maintained in their blood over many months.
This produced normal sleep in most of the participants, regardless of their type of sleep disorder, which suggests that many types of insomnia may share the same cause. During the research, the authors discovered the presence of high concentrations of vitamin D “receiving sites” or “receptors” in those areas of the brain that are related to the onset and maintenance of sleep.
Walnuts
A recent research study in the journal “Nutrients” has a lot of good things to say about the benefits of walnuts. The authors say: “Walnuts could be predicted to be more anti inflammatory than other nuts for two reasons. First, walnuts are the only nuts that contain substantial amounts of ALA (alpha-linolenic acid is a kind of omega-3 fatty acid found in plants).
ALA is described as one of the more anti-inflammatory fatty acids. And second, walnuts are also particularly rich in ellagic acid (a natural plant chemical found in fruits and vegetables), which has shown potent anti-inflammatory properties in experimental studies.”
Eating a handful of walnuts before bedtime may also be a good way to soothe sleeplessness and insomnia due to the melatonin they contain. Russel Reiter, Ph.D., a professor of cellular biology at the University of Texas says: “Relatively few foods have been examined for their melatonin content. Our studies demonstrate that walnuts contain melatonin, that it is absorbed when it is eaten, and that it improves our ability to resist the stress caused by toxic molecules. Walnuts also contain large amounts of omega-3 fatty acids, which have been shown to inhibit certain types of cancer and to keep the heart healthy.”
Olive oil
Oleic acid is the main fatty acid found in olive oil. This substance has been shown to greatly reduce levels of inflammation in the body. A study from the “Current Pharmaceutical Design” journal writes that “Chronic inflammation is a critical factor in the development of many inflammatory disease states including cardiovascular disease, cancer, diabetes, degenerative joint diseases and neurodegenerative diseases. Popular methods to deal with inflammation and its associated symptoms involve the use of non steroidal anti-inflammatory drugs, however the use of these drugs are associated with severe side effects.”
”Therefore, investigations concerned with natural methods of inflammatory control are warranted. A traditional Mediterranean diet has been shown to confer some protection against chronic diseases through the reduction of pro-inflammatory foods and this has been partially attributed to the high intake of virgin olive oil in this diet. Virgin olive oil contains numerous compounds that exert potent anti-inflammatory actions.”
The anti-inflammatory effects of olive oil also extend to brain health and it’s known to help with depression and insomnia. Olive oil can help balance hormones and keep the neurotransmitters in the brain functioning well. Neurotransmitters are those molecules that keep the cellular communications moving.
In another study from the journal “Nutrients” researchers found that people who eat a Mediterranean diet of fruit, vegetables, whole grains, olive oil, legumes and fish have better sleep quality. In fact, the authors said that “exclusion of no individual component, besides olive oil, showed significant association with the aspects of sleep quality, including sleep duration and efficiency. This suggests that olive oil may play an independent role in sleep quality.”
Olive may accomplish this benefit to good sleep by stabilizing blood sugar levels, calming the heart, inducing relaxation, and cleansing the body of toxins,
Other top anti-inflammation foods include broccoli, green leafy vegetables, blueberries, bok choi, pineapple, coconut oil, turmeric, ginger, wild salmon, beets, garlic, oysters, yogurt and other probiotic dairy foods. Enjoy a wide variety of them to reduce inflammation, increase overall health, and ensure a good, sound sleep.
This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of natural remedies since 2002. Nutrition Breakthroughs makes Sleep Minerals II, the effective natural sleep aid with calcium, magnesium, zinc and vitamin D, and also Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails and more energy.
What is the most effective natural anti inflammatory?
Vitamin D rich foods such as sardines, wild caught salmon, mackerel, herring, cod liver oil, and organic vitamin D fortified milk and yogurt. Other top ones include natural fats like walnuts and especially olive oil. Additional foods are broccoli, green leafy vegetables, blueberries, pineapple, coconut oil, turmeric, ginger, beets, garlic and oysters.
Can anti inflammatory foods help arthritis?
In a healthy body, inflammation smooths the healing process but for some people, the body can become confused and begin to mount a defense against its own tissues. This can lead to arthritis, celiac disease, irritable bowel disease and other “autoimmune” conditions. Eating naturally anti inflammatory foods can reduce the symptoms of inflammation and help to repair and heal the body.
Do anti inflammatory foods work?
One study from Italy found that an anti inflammatory Mediterranean-type diet reduces inflammation in women with diabetes and also provides cardiovascular benefits and healthier insulin sensitivity. A Mediterranean diet focuses mostly on vegetables, fruit, whole grains, olive oil, legumes and fish. Virgin olive oil in particular, contains numerous compounds that exert potent anti-inflammatory actions in the body.
Research on Health Benefits of Water: Weight Loss, Headache Relief
Sometimes just taking a drink of pure, fresh water can lighten our spirit and improve our health.
Hydration means to supply with ample fluid or moisture.
Studies are finding that being well-hydrated with water can assist with weight loss, help relieve fatigue and migraines, and improve mood and concentration.
Water is vital to life and ranges from 75% of body weight in infants to 55% of body weight in the elderly. The more water we drink, the better it circulates through the body, bringing essential nutrients and vitamins to places they are needed and flushing out toxins.
Water provides its health benefits without calories or sugar and actually comes in many forms such as spring water, carbonated water, mineral water, distilled water and well water. It is present in soups, stews, and teas, and is found within the most beneficial of all foods: vegetables and fruits.
Water is gaining attention for its ability to be an appetite-controller that has no side effects, costs very little and requires no prescription. In a study from the American Chemical Society, participants aged 55 to 75 all ate a low-calorie diet during the study.
They were divided into two groups — one of the two groups drank 2 cups of water prior to their meals and the other didn’t. Over the course of the 12-week study, the water-drinkers lost five more pounds than the non-water drinkers.
Researchers from the Netherlands set out to prove the common notion that dehydration is considered to result in headaches and they studied 18 patients with migraine headaches. One group was given a placebo and the other was instructed to increase their daily intake of water. In the group that increased their intake of water by a quart a day, the total overall hours of headache were reduced by 21 hours in 2 weeks.
An easy way to increase the water intake is to fill a container with a quart of water and bring it along to drink throughout the day. Avoid tap water and use the filtered, spring or distilled varieties.
Eating more raw fruits and vegetables is another key strategy; not only because of their high water content, but because of the plant chemicals they contain. Known as “phytochemicals”, these active nutrients provide the colors of the plants and give benefits to the heart, eyes, hormones and more.
This health news is provided by Nutrition Breakthroughs, maker of the effective natural sleep aid featuring calcium and magnesium Sleep Minerals II, and Joints and More, the natural solution for joint relief, hair growth, allergies and more energy.
Walnuts are perhaps the most famous tree nut of all and have been named the “Healthiest of All Nuts”. They are rich in plant-based fats and are a good source of the B-vitamins and many minerals.
Even though walnuts are one of the easiest foods to eat, they are also a powerful weapon against chronic diseases. Walnuts can be eaten by the handful as a snack, or in salads, soups, vegetable dishes, baked goods or smoothies.
Due to their uniquely high amounts of healthy fats and potent plant chemicals, recent studies are publishing evidence that walnuts can reduce brain stress, lower cholesterol, increase fertility in men, reduce inflammation, lower the risk of diabetes, strengthen the immune system, and help with insomnia because of the natural melatonin they contain.
Supporting the claim that walnuts are the healthiest nut is a recent study from the journal “Food and Function”. The researchers evaluated nine types of raw and roasted nuts and they found walnuts to contain the highest levels and quality of antioxidants.
An “antioxidant” is a substance in foods or vitamins that neutralizes the harmful effects of oxygen in the body. These “oxidative” effects contribute to aging and disease and can be caused by an unhealthful diet, air pollution, smoking, and also the normal processes of digestion and metabolism. Eating just seven walnut halves per day can be enough to obtain its many health advantages.
English walnuts offer powerful benefits to brain health. A study called “Role of Walnuts in Maintaining Brain Health with Age” was published in the Journal of Nutrition. The researchers wrote that walnuts not only reduce the inflammatory load on brain cells, but they also improve communication and connection between the brain cells themselves – helping to maintain good brain health with increasing age.
For a healthy heart and long life, walnut health benefits have been shown to decrease the risk of cardiovascular disease and also extend life spans in general. Walnuts contain the amino acid l-arginine, which offers protective benefits for the heart. A quarter cup of walnuts contains about 1,130 milligrams of l-arginine. The American Journal of Clinical Nutrition reviewed 13 heart studies and found that the people eating walnuts benefited from a significant decrease in overall cholesterol and had major benefits in the quantity of antioxidants available to them.
Walnuts can be a good sleep inducing food. Eating a handful of walnuts before bedtime may be a good way to soothe sleeplessness and insomnia. Russel Reiter, Ph.D., a professor of cellular biology at the University of Texas says, “Relatively few foods have been examined for their melatonin content. Our studies demonstrate that walnuts contain melatonin, that it is absorbed when it is eaten, and that it improves our ability to resist oxidative stress caused by toxic molecules. Walnuts also contain large amounts of omega-3 fatty acids, which have been shown to inhibit certain types of cancer and to keep the heart healthy.”
Walnuts also contain 126 milligrams of magnesium per cup, which is 31% of the recommended daily intake. Regarding the use of minerals for insomnia, a study called “The Nutritional Relationships of Magnesium” reports that the classical sign of magnesium deficiency is falling asleep somewhat easily, but awakening frequently throughout the night, with individuals finding themselves tired even after several hours of sleep.
This natural health news is shared by Nutrition Breakthroughs, a provider of nutrition articles and effective natural remedies since 2001. Nutrition Breakthroughs makes the effective natural sleep aid Sleep Minerals II, with highly absorbable forms of calcium, magnesium and vitamin D in a softgel.
Regarding the use of Sleep Minerals II, Tammy M. of Meridian, Idaho says: “I was plagued with insomnia for five years and desperate for a breakthrough. Nothing has helped me more than Sleep Minerals — I’m so sold on them I could go door to door promoting them. I’m 60 years old and have never slept so soundly.”
Sleep-inducing foods such as walnuts, tart cherry juice, and bananas are good things to include in one’s diet, as well as relaxing and effective forms of calcium and magnesium.
4. Food for Sleep: Study Says Salmon Remedies Insomnia
