There are those who always look for something sweet to end dinner and finish the day lighter. Between elaborate desserts, homemade cakes or even industrialized options, we often forget that a simple solution may always be at hand. There is a fruit that easily peels, no complex preparation and which, according to science, can have a direct impact on the way it sleeps and even the quality of rest throughout the night.
According to the Spanish newspaper El Chronicler, this fruit is banana, an accessible food and very present at the Portuguese table. Rich in potassium, iron, magnesium, vitamin C and vitamin B6, it is also an important source of fast energy. But what stands out most is the presence of tryptophan, an essential amino acid that plays a relevant role in regulating sleep and that, consumed at dinner or before bed, can bring immediate and cumulative benefits for those facing falling asleep.
Papel do Triptofano are not
According to the same source, tryptophan has been investigating since the 1970s for its sedative properties. One of the most cited studies, conducted by Wyatt RJ, has shown that the ingestion of L-Tryptophan before bedtime facilitates a deeper sleep, especially during the non-dem phase, considered fundamental to the body’s recovery. This effect was observed in both insomnia and people without sleep disturbances, which demonstrates their relevance to different profiles.
The newspaper writes that this amino acid is still essential for melatonin production, the hormone that regulates circadian cycles. With advancing age, natural melatonin production tends to decrease, which explains why so many people report greater difficulty in falling asleep. Banana, as it contains tryptophan, can help compensate for this natural decline, acting as a simple and natural alternative to supporting night rest without supplements or drugs.
Additional benefits for the body
The publication adds that tryptophan is also associated with serotonin production, neurotransmitter with a direct impact on mood, digestion and overall feeling of well-being. That is, when consuming banana after dinner, not only can it favor sleep, but also contribute to greater emotional and digestive balance. This link between nutrition and mental health reinforces the importance of simple but consistent food choices.
It refers to the same source as the introduction of banana into the food routine is practical and does not require major changes. It can be consumed alone, in shakes prepared with milk or water, accompanied by lean yogurt or even combined with chamomile or mint infusions, reinforcing the relaxing effect. Thus, it becomes an easy-to-maintain, accessible and positive impact proven by science.
Ideas to include in the routine
Explains what there are even more creative ways to include this fruit in everyday life without losing its benefits. One of the suggestions is to cut the banana into slices and add melted dark chocolate, creating a light and nutritious dessert that combines taste and nutritional advantages. It can also be mixed with whole grains, seeds or dry fruits, ensuring greater satiety and prolonging the relaxing effect to the sleep period.
According to the same source, when consumed regularly, the banana is no longer just a fast snack and starts to assume as a natural ally in the regulation of rest, contributing to a balanced diet. It is a simple, economic and results that, according to science, can make a difference in both rest and daily well-being.
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