fall asleep It is not, on many occasions, a simple task for everyone. While we find the position and manage to relax enough to fall asleep permanently, a considerable amount of time may pass. In this problem, food plays a crucial role: Just as the food we eat can cause us insomnia by consuming heavy foods, it can also help us make our sleep more effective and restorative.
A reality that has now been demonstrated by the renowned nutritionist Pablo Ojedawhich usually gives the keys to maintaining a somewhat healthier diet and a corresponding lifestyle. The expert has offered his health advice in ‘Más Vale Tarde’, where he has talked about the essential amino acid that we must consume if we want to sleep better and also about those foods that include it.
Pablo Ojeda reveals which amino acid helps you sleep better
The amino acid in question that Pablo Ojeda has spoken about is tryptophanan essential molecule that we can find in various foods and that is crucial in the production of serotonin and melatoniningredients to have a restful sleep. Additionally, it is necessary for the formation of serotonin, a neurotransmitter that plays a crucial role in regulating mood, sleep, and appetite.
According to what the food expert told LaSexta, tryptophan “is an essential amino acid”: “There are 9 essential amino acids because your body doesn’t produce them. We have to catch them from food because if we don’t we’ll go to the other neighborhood,” the nutritionist stated in the program presented by Cristina Pardo and Iñaki López.
Although we can also obtain this molecule from supplements in pills, the ideal is to consume them in foodPablo Ojeda has pointed out: «I am always in favor of natural things, of food. When we do not get the food requirements, we add supplementswhich are favorable for that. “Supplements are not substituting, they are complementing,” the dietitian recalled.
Likewise, Ojeda has also emphasized that, in addition to the foods rich in tryptophanit is also necessary. On the other hand, he stressed the importance of having dinner and going to sleep for a few hours: «One thing that is recommended is leave approximately two or three hours. Here we have a habit of having dinner so late that afterwards, of course, how are you going to wait two hours?
What are the foods richest in tryptophan?
There are many foods rich in tryptophan which can be interesting when introducing them into our diet if we are looking for better and longer-lasting sleep. One of Pablo Ojeda’s favorites is the egg, which “never fails” and it is ideal for include it in the last meal of the day to help us sleep.
However, this is not the only one that can be included in this list of key foods for emotional, mental and well-being. have a restful sleep. According to the University of Navarra Clinic, among the foods that have the most tryptophan are some such as chicken and turkey meats, tuna, dairy products, eggs, soy, spinach, banana and nuts. All of them exceed 100 milligrams of tryptophan per 100 grams.
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