There is a surprisingly beneficial and delicious food that is winning the hearts of many: pistachio. This small dried fruit has been gaining prominence not only in gastronomy, but also in the health field, especially when we talk about sleep quality.
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Check out the main benefits of this food and how to include it in your routine in a practical way!
Pistachios: a super sleep food
Some studies have placed pistachios at a high level with regard 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, with melatonin being known as the hormone that prepares our body for a night’s rest. Serotonin, in turn, contributes to a state of well-being and relaxation, facilitating the transition to sleep.
Plus, 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 related to sleep problems.
Magnesium also influences the regulation of GABA, a neurotransmitter that promotes a calming effect on the nervous system, contributing to a general feeling of tranquility. And it doesn’t stop there: vitamin B6, present in pistachios, is essential in the production of melatonin. In other words, it further reinforces the role of this fruit in improving sleep quality.
How to incorporate this fruit into your diet?
When thinking about including pistachios in your diet, it is important to remember to consume them in moderation, due to their caloric content. However, an adequate portion can be easily integrated into a balanced diet.
One of the simplest and most delicious ways to consume pistachios is as a late-night snack. This way, a small portion can satisfy that urge to snack before bed, while also preparing your body for a good night’s sleep.
You can also add chopped pistachios to salads, adding a crunch and nutritious touch. Another idea is to incorporate them into bread and cake recipes, or even into main dishes, as part of crusts for meat or fish.
On the other hand, for sweet lovers, pistachios can be the star in desserts, such as mousses, ice cream or even crushed and sprinkled over fresh fruit.