Dietitians name eight foods that may support sleep
Dietitians named tomatoes, tart cherries, nuts and seeds, turkey, kiwi, dark leafy greens, eggs and edamame among foods that may support nighttime sleep. As MyJoyOnline reports, these foods contain nutrients associated with the processes of falling asleep and resting.
Melatonin, tryptophan and minerals
Tomatoes are a plant-based source of melatonin, while cooked and canned tomatoes contain lycopene and other carotenoids. According to dietitian Kelly Burgess, these substances are associated with an optimal sleep duration of seven to eight hours.
Tart cherries contain melatonin, tryptophan, magnesium and antioxidants. Dietitian Gabrielle Kishner noted that a small glass of unsweetened tart cherry juice before bed may support nighttime rest. Nuts and seeds are also sources of tryptophan, vitamin B6, folate, magnesium, calcium, iron and zinc. Chia, flax and hemp seeds, as well as walnuts, contain antioxidants.
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Protein foods, kiwi and greens
Turkey, eggs and edamame soybeans contain tryptophan, an amino acid the body uses to produce hormones that support sleep. Eggs are also a source of B vitamins needed by the body to produce GABA and serotonin, Burgess explained.
Kiwi contains serotonin, antioxidants, and vitamins C and E. Kishner advised eating one or two small kiwis before bed, either on their own or with Greek yogurt and nuts. Dark leafy greens, including spinach, kale, chard and collard greens, contain tryptophan, B vitamins, magnesium, calcium, iron and zinc.
Experts suggest adding these foods to dinner or choosing them as a light snack. Tomatoes can be added to salads, soups or pasta; leafy greens to grain dishes and sandwiches; and edamame to soups and stir-fries. Turkey is recommended with whole-grain crackers or cheese, while thawed tart cherries can be added to yogurt.
