There is an amazing, useful and delicious dish that captures the hearts of many: Pistachio. This small dried fruit has gained importance not only in the culinary art, but also in the health field, especially when we talk about sleep quality.
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Learn about the main benefits of this food and how to include it in your routine in a practical way!
Pistachios: An excellent food for sleep
Some studies have placed pistachios at a high level when it comes to promoting A Healthy sleep. After all, this fruit is a rich source of tryptophan, an essential amino acid that acts as a precursor to serotonin and melatonin.
These two neurotransmitters play a crucial role in regulating sleep, as melatonin is known as the hormone that prepares the body for a night's rest. Serotonin, in turn, contributes to creating a state of well-being and relaxation, facilitating the transition to sleep.
Additionally, pistachios are loaded with other nutrients vital for restful sleep. They are an excellent source of magnesium, a mineral full of relaxing properties. In this way, it helps reduce stress and anxiety, two factors often associated with sleep problems.
Magnesium also affects the regulation of GABA, a neurotransmitter that promotes a calming effect on the nervous system, contributing to an overall feeling of calm. And it doesn't stop there: Vitamin B6, found in pistachios, is necessary for the production of melatonin. In other words, it enhances the role of this fruit in improving sleep quality.
How to incorporate this fruit into your diet?
When considering including pistachios in your diet, it is important to remember to eat them in moderation, due to their calorie content. However, an adequate portion can be easily incorporated into a balanced diet.
One of the simplest and most delicious ways to eat pistachios is as a late-night snack. This way, a small portion can satisfy the craving for a pre-bedtime snack, while also preparing your body for a good night's sleep.
You can also add chopped pistachios to salads, adding a crunchy and nutritious flavour. Another idea is to incorporate it into bread and cake recipes, or even into main dishes, as part of meat or fish crusts.
On the other hand, for sweet tooths, pistachios can be the star in desserts, such as mousse, ice cream, or even crushed and sprinkled over fresh fruit.
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