The Spanish Society of Neurology (SEN) estimates that even 48% of the adult population in Spain experience problems falling or staying asleep at some point, and at least 10% of these cases are due to chronic sleep disorders and illnesses. This figure could be even higher, considering the large number of people who have not received a diagnosis. In total, it is estimated that more than five million people in Spain suffer from this type.
For this reason, many of them turn to natural solutions to improve the quality of their sleep. Some small and tasty nuts, the nuts, Not only are they an excellent source of nutrients, including protein, vitamins B and C, and omega-3 fatty acids, but also contain an essential element for rest: melatonin.
Melatonin, the sleep hormone
Melatonin, often called sleep hormoneis a substance that the human brain produces naturally and that plays a fundamental role in the rregulation of the sleep-wake cycle. In addition to helping to induce sleep, melatonin has antioxidant properties, which help combat cellular aging and strengthen the immune system. However, as you get older, the natural production of melatonin tends to decrease, which can negatively impact sleep quality and overall health.
Compensating for this melatonin deficiency through diet becomes essential, and this is where walnuts stand out as a valuable resource. According to studies cited by SanitasIn each gram of walnut there are approximately 3.5 nanograms of melatonin. Including them in the diet regularly can help raise levels of this hormone in the bloodwhich in turn contributes to combating oxidative stress related to aging and growth.
In addition to their melatonin content, walnuts are a rich source of other essential nutrients for the body. Vitamins B and C that are found in them are essential for energy metabolism and the functioning of the immune system, while Omega-3 fatty acids support heart and brain health.
Benefits of walnuts, in addition to improving sleep
Incorporating walnuts into your daily diet can not only improve sleep quality, but also provides a number of additional health benefits. From strengthen the immune system until promoting cardiovascular health, These small nuts offer a unique combination of nutrients that can contribute to a healthier, more balanced lifestyle.
Habits that help you sleep better
However, improving sleep quality is not limited to just including foods rich in melatonin in your diet. There are a series of practices and habits that can promote optimal rest. Here are some tips for better sleep:
Establish a sleep routine: Going to bed and waking up at the same time every day helps regulate your internal biological clock, which can make it easier to fall asleep.
Create an environment conducive to sleep: Keeping your bedroom dark, quiet, and at a comfortable temperature can promote deeper, more restful sleep.
Limit exposure to electronic devices: The blue light emitted by phones, tablets and computers can interfere with melatonin production, so it is advisable to avoid using them before bed.
Practice relaxation techniques: Yoga, meditation, and deep breathing can help reduce stress and anxiety, making it easier to fall asleep.
Avoid the consumption of stimulants: Caffeine and nicotine are stimulants that can interfere with sleep, so it is advisable to limit their intake, especially in the afternoon and evening.
How much weight do they gain?
Walnuts contain an energy value of approximately 611 kilocalories per 100 grams of edible portion and a high percentage of fat in their composition (59%), as highlighted by the Spanish Nutrition Foundation (FEN). For every 100 grams, walnuts provide:
Calories: 611 calories
Carbohydrates: 13.71 grams
Fat: 65.21 grams
Proteins: 15.23 grams
Fiber: 6.7 grams
By incorporating these healthy habits and beneficial foods rich in melatonin, such as nuts, you can significantly improve your sleep quality and, ultimately, promote general well-being throughout life.
