There is no shortage of sleep aids, be they natural or chemical. That doesn’t come as a surprise, especially when you consider that an estimated 50-70 million Americans experience sleep disorders. Restless leg syndrome, insomnia, and sleep apnea, among others, can make it difficult to fall or stay asleep. Some people don’t have a sleep disorder; rather, their lifestyle or dietary habits prevent them from shutting their eyes at bedtime with ease. 

What Is Tart Cherry Juice?

Extracted from cherries from the Montmorency cherries, or sour cherries, tart cherry juice is a natural source of antioxidant compounds. According to recent medical research, tart cherries offer a list of potential health benefits. Some preliminary studies found that sour cherries may help improve exercise recovery and improve sleep. It may also reduce total inflammation in the body, although more research is still necessary on that. 

How Can Tart Cherry Juice Promote Better Sleep?

Researchers believe that tart cherry juice is a safe and effective sleep aid. The theory behind this is that tart cherries contain the following sleep-inducing ingredients:

• Tryptophan: This amino acid converts into serotonin and melatonin in the body. Both of those hormones can influence mood, behavior, and sleep cycles. 
• Melatonin: Tart cherry juice is naturally rich in melatonin, a hormone that the body naturally secretes. Researchers note that it regulates the body’s sleep cycles and many supplements that contain melatonin help increase the duration and quality of sleep. 
• Antioxidants: Naturally rich in antioxidant and anti-inflammatory compounds, tart cherry juice may help reduce muscle soreness or aches, which can make you more comfortable and relaxed during the night. 

What Does The Research Say?

Up until this point, there have only been four studies that looked at tart cherry juice’s efficacy on improving sleep. Those four studies were:

• In 2010, a study included 15 adults over the age of 65, all of whom had insomnia. They were asked to drink one cup of a tart cherry-apple juice blend or a placebo drink first thing every morning. They drank the same amount again one to two hours before bed. After two weeks, the participants who drank the tart cherry juice displayed slightly better sleep index and reduced insomnia symptoms. 
• A 2012 study included 20 volunteers, who either consumed a placebo or tart cherry juice concentrate for a week straight. Study authors noted that melatonin was significantly higher in the tart cherry juice group. Plus, they increased sleep duration and quality. 
• A two-week study from 2018 consisted of eight adults over age 50. Participants who drank 240 milliliters (ml) of tart cherry juice twice per day sleep more than participants who drank a placebo. 
• In 2022, study authors followed 19 elite female field hockey players for five days. They were separated into two groups, one of which consumed 200 ml of tart cherry juice in the morning and 200 ml in the evening. The other group consumed the same amount of a placebo. The group that consumed tart cherry juice experienced improved sleep quality. 

How Much Should You Drink For Better Sleep?

If you are interested in experimenting with tart cherry juice for better sleep, you can start out with the doses from the aforementioned studies. Most of the referenced studies instructed participants to consume two eight-ounce servings of tart cherry juice per day. The participants drank one glass in the morning and one glass in the evening. When you buy tart cherry juice, make sure to get the one without added sugar. Consuming sugar before bedtime will interfere with sleep, rendering the cherry juice ineffective. If you want to try tart cherry juice in powder or pill form, you can take about 480 milligrams (mg) per day. 

The last thing to remember is that most of the participants in the studies experienced improvements after supplementing with tart cherry juice for seven to 10 days. If you do not see results after two weeks, you can assume that tart cherry juice is not the right sleep aid for you.

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Have you noticed getting tired after Thanksgiving dinner? Before you blame the tryptophan in the turkey, it’s actually the loads of carbs you consume in one sitting. You can avoid the grogginess by eating slower, taking a walk after dinner, or even just taking smaller portion.

Chapters:
0:00 Prologue
0:17 The Shocking Truth
0:19 New Study for the Sleepless
0:26 Colon Cancer
0:40 Colorectal Adenomas
1:00 Decrease of Melatonin
1:20 Chronic Insomnia
1:42 End Credits

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Camu camu (Myrciaria dubia) is a sour berry that is native to the Amazon rainforest. Although it may be a new superfood to the Western world, it has a long history of use by people in the Amazon. In fact, people consume it to enhance overall health and reduce the risk of chronic diseases. This is all thanks to the impressive anti-inflammatory and antimicrobial properties. 

What Is Camu Camu?

Exhibiting a tart flavor similar to cherries, camu camu berries come from the camu camu shrub. Each shrub typically yields 26 pounds of berries per year. The berries are yellowish/red and, although consumed fresh, they are commonly ground into a powder and mixed with other foods. 

From a nutritional standpoint, camu camu is one of the densest food sources of vitamin C, but it also exhibits other minerals, vitamins, and antioxidants. In regards to the vitamin C content, 100 grams of camu camu fruit offers 2,145 milligrams of vitamin C, which is 3,575% of the recommended daily intake (RDI). It also has an estimated 355 micrograms of carotenoids, with the dominant polyphenols being beta-carotene and zeaxanthin. Camu Camu also contains magnesium, copper, potassium, zinc, manganese, and iron. 

Health Benefits

Improves Mood

The high levels of vitamin C may encourage the brain to produce more serotonin, which contributes to better mood. Many anecdotal reports found that camu camu may counteract depressive symptoms, but no clinical studies exist presently. Research does suggest, however, that people with vitamin C deficiency often experience more feelings of depression or lethargy. This is because vitamin C is a cofactor that the body needs to convert tryptophan to 5-hydroxytryptophan in serotonin production.

May Fight Inflammation

One study monitored men who smoked and drank 0.3 cups of camu camu juice for one week. At the end of the study, the vitamin C was able to reduce interleukin-6 (IL-6) and high sensitive C-reactive protein (hsCRP), two inflammatory markers. Camu camu may be able to reduce inflammation because it contains ellagic acid, an antioxidant that helps to inhibit aldose reductase, an inflammation-triggering enzyme. One study also found that the extract of camu camu seeds may also suppress inflammation. 

Supports The Immune System

Vitamin C is one of the most important nutrients for a healthy immune system. Camu camu has 60 times more vitamin C than an orange, and 56 times more than a lemon. In addition to the vitamin C in camu camu, the ellagic acid and zinc also contribute to optimal immune function. The dense concentration of nutrients from camu camu may also improve gut health and fight free radicals in the body. Both of these actions help prevent against bacterial infections, viruses, and other issues. One animal study from 2018 found that camu camu may help prevent obesity by positively altering gut microbiota, which is tied to optimal immune function. 

Improves Oral/Gum Health

Camu camu fruit contains antiviral and antioxidant components that may fight gum diseases like gingivitis. Several studies confirmed that antioxidant-rich foods help reduce the presence of free radicals, which can inflame the gums and accelerate the progression of periodontal problems. Several anecdotal reports of people with gum disease claimed that taking two teaspoons of camu camu powder per day helped improve gum health. 

Supports Health Vision

Carotenoids, which are powerful antioxidants, have the ability to protect eye health, but they also play other roles in the body. One of their primary roles is reducing oxidative stress in the ocular system. One study found that camu camu’s carotenoids may prevent macular degeneration and cataract development. This ability may help you see clearly into old age. Age-related macular degeneration is the leading cause of blindness in people over one the age of 55 in the Western world. Experts predict that the number of people with this condition will triple by the year 2025, so adding camu camu to your diet may be a preventative step. 

The Takeaway

Both camu camu fruits and seeds are rich sources of powerful antioxidants and nutrients. Some research is limited, in regards to the claims mentioned in this article, but it is a nutritionally dense superfood. You may want to consume it in small quantities, as too much vitamin C may be harmful to your health. You shouldn’t consume more than 200% of the RDI of vitamin C per day, so keep this in mind if you add camu camu to your diet. 

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The holidays are a joyous and simultaneously stressful time for most people. Caroling, decorating, gathering with family and friends, eating, more eating, and giving thanks are some of the hallmarks of the holiday season. It’s also a time of year that involves some of the world’s most notorious myths, exaggerations, and straight up lies. 

Many of the Thanksgiving myths tend to involve food because, well, food is often the focal point. There are many food myths in regards to Thanksgiving, but not all of them are true. Do people eat over three times the calories they should? Yes, but that’s fact and nobody wants to argue that. We want to bust some classic Thanksgiving myths and give you the honest answers you deserve!

Weight Gain Is Inevitable

The classic thought is that everyone gains 15 pounds during the holiday season, but this is an outdated way of thinking. Although the sweets, pies, big meals, and booze can increase the caloric intake, the average American realistically gains one to two pounds from Thanksgiving to the New Year. The problem lies in what happens after the holidays are over. You cannot reverse weight gain, unless you put the effort in. Failure to lose the one to two pounds you gain every holiday season, year after year, adds up and increases bodyweight over time. 

Tryptophan Makes You Sleepy

Turkey is a source of tryptophan, which is a component of serotonin, a brain chemical that the body converts to melatonin. Although turkey contains tryptophan, it doesn’t contain enough to induce sleep, especially when compared to other foods. Why does the Thanksgiving meal make you sleepy, then? Well, consider the fact that people eat copious amounts of carbohydrates in the form of stuffing, mashed potatoes, and desserts. Add the sedative effects of alcohol to the equation and it’s a surprise that anyone is able to keep their eyes open before the meal is over.

Canned Pumpkin Isn’t As Healthy As Fresh Pumpkin

More and more people have started to use fresh pumpkins for classic holiday recipes. Pumpkins are excellent sources of beta-carotene and fiber, but canned pumpkin may have a higher nutrient concentration. Typically, canned varieties are not as healthy as fresh ingredients. This is primarily due to added sodium, added sugars, and other preservatives, but 100% pure pumpkin puree is different. It contains more vitamin A and fiber than fresh pumpkin. Just make sure that you don’t grab canned pumpkin pie filling in place of canned pumpkin, as pie filling is replete with sugar and salt!

Turkey Was The Star Of The First Thanksgiving

Turkeys were prevalent in the area during the first Thanksgiving in November 1621, but they weren’t necessarily on the menu. Historical records indicate that the colony governor sent men to hunt fowl for three days leading up to the big feast. The reality is that ducks, geese, and swans were most likely the featured birds on that dinner table. 

One Day Of Feasting Will Ruin Your Diet

It’s hard to resist some of the temptations that adorn the Thanksgiving table, and you shouldn’t avoid them. Depriving yourself of these foods can actually lead to overindulgence later on. Enjoying a modest amount of dishes that are outside your diet is perfectly fine, and you should savor these classic holiday flavors. Just remember to do so mindfully, putting the plate down when you are comfortably full, not overflowing. If you’re diligent with your diet, you’ll most likely get right back to it the very next day. 

Cranberry Sauce Is Healthy

For many people, cranberry sauce is the condiment that completes the Thanksgiving feast. It provides a sweet and tart flavor that seems to work with the myriad savory items on the plate. Now, whole cranberries, be they fresh or frozen, are naturally low in sugar and rich in a wide variety of antioxidants. Canned cranberry sauce contains added sugars, preservatives, and artificial dyes. That, ladies and gentlemen, is not a healthy condiment. Consider making your own cranberry sauce with real cranberries, raw agave nectar, cinnamon, alcohol-free vanilla extract, and fresh orange zest. 

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It’s that time of year when you have to bust out your “fat pants,” loosening the drawstring in preparation for the biggest meal of the year. For many people, Thanksgiving is not one day. A lot of planning, preparation, and or ordering (if you don’t make the dishes) goes into the big meal. Unfortunately, Thanksgiving will be different this year because of COVID-19, but that doesn’t mean the conversation around the dinner table has to be boring. We dug up ten surprising facts that you can gobble up alongside your meal. 

#1: Turkey Crazy

It may seem crazy, but Americans consume an average of 46 million turkeys each Thanksgiving. In light of the popularity of vegetarianism and veganism, however, meat-free turkey options have increased in sales over the years. In 2011, half a million Tofurky’s were sold around Thanksgiving.

#2: Pumpkin Pie Madness

Pumpkin pie is a staple on Thanksgiving, and is the big meal even complete if a pumpkin pie is not on the table? According to statistics, Americans consume about 50 million pumpkin pies each Thanksgiving. If you average out eight slices per pie, that’s about 400 million slices, but there are only 328 million Americans. Some people are eating more than one slice!

#3: The Largest Pumpkin Pie Ever Made

Do you love pumpkin pie? Could you eat 2,000 pounds of it? The Guinness World Records documented the largest pumpkin pie ever made at 2,020 pounds. It was a little over 12 feet in diameter, used 900 pounds of pumpkin, 62 gallons of evaporated milk, 155 dozen eggs, 300 pounds of sugar, 3.5 pounds of salt, 7 pounds of cinnamon, and 2 pounds of pumpkin pie spice. Need a smaller pie? Check out our recipe by clicking here. 

#4: The Healthiest Dish On The Table

It’s all about the cranberry sauce, people, but not that processed jelly ridiculousness from the can. Using fresh cranberries is extremely beneficial for your health. Studies found that the proanthocyanidins in cranberries actually prevent bacteria from clinging to your teeth. A 2016 review also found that the compounds in cranberries work to inhibit cancer cell growth in test-tube studies. Click here for a homemade cranberry sauce. 

#5: You Cannot Burn Off The Calories

We don’t want to depress you or anything, but there’s no way to burn off all the calories you consume on Thanksgiving. The average person consumes between 2,500 to 3,000 calories at the Thanksgiving table, and that doesn’t account for whatever you eat prior to the big meal. If a 150-pound person consumed 2,800 calories, that person would have to run 29 miles to burn all those calories. So run a marathon, basically, and you can burn off what you eat. 

#6: Thanksgiving Inspired The TV Dinner

In 1953, Swanson had 260 tons of extra turkey after Thanksgiving. What could be done with all that turkey? Well, package it in aluminum trays with Thanksgiving sides and make TV dinners, of course! And the birth of the Thanksgiving TV dinner was one salesman’s idea!

#7: The Story Of The “Turkey” Name

Long ago in the days of colonization, Europeans imported guinea fowls because they enjoyed the taste. Because the birds came from Turkish merchants, the English decided to name them turkeys. And that is the story of how turkeys got their name. Thank you and goodnight. 

#8: Don’t Blame Turkey For Your Drowsiness

Sure, turkeys contain tryptophan, but that’s not the reason you want to sleep for an entire day after you finish eating. Chickens actually contain more tryptophan than turkeys do. The reason that you want to fall into a deep slumber is because you just stuffed your face with copious amounts of food. Your body is working overtime to digest everything, and that drains your energy levels. 

#9: The Last Slice Of Pie Is Controversial

Who gets the last slice of pie on Thanksgiving? Men seem to be the primary culprits, but seldom do they own up to it. According to a statistic, six million American men between the ages of 25 and 54 confessed to eating the last slice of pie, but denied it when asked by family members. Additionally, one in five Americans admitted to eating an entire by by themselves. If you eat an entire eight-inch pumpkin pie by yourself, that’s 2,000 calories.

#10: The Most Fattening Item On The Menu

This may come as a surprise, but the most fattening item on the menu is typically the pecan pie. On average, one slice clocks about 500 calories, with an entire eight-inch pecan pie amounting to 4,000 calories. The reason for the high calorie count is because pecan pie contains copious amounts of sugar or corn syrup, or both. 

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Pumpkins get all the attention during the fall, and the seeds are either thrown away or an afterthought. The reason people discard pumpkin seeds is because they are entangled in the stringy, slimy pumpkin flesh that you remove from the pumpkins when you carve them. As it turns out, the seeds offer healthy fats, magnesium, zinc, and other nutrients that can improve heart health and fight back against some cancers. 

Nutritional Value Of Pumpkin Seeds

Pumpkin seeds, often times referred to as pepitas, pack a diverse nutritional punch. Now, if you buy pumpkin seeds at the store, you’ll notice that they are green, flat, and oval. They are not the white, hard seeds that you scoop out of a pumpkin. The white part is actually the shell and the green seed is inside. A one-ounce serving of shell-free pumpkin seeds contains:

• 151 calories
• 7 grams of protein
• 13 grams of fat
• 1.7 grams of fiber
• 5 grams of carbohydrates
• 18% of the RDI of vitamin K
• 42% of the RDI of manganese
• 37% of the RDI of magnesium
• 33% of the RDI of phosphorus
• 14% of the RDI of zinc
• 19% of the RDI of copper
• 23% of the RDI of iron

May Reduce Risk Of Breast Cancer

Pumpkin seeds contain a high concentration of antioxidants, including carotenoids and vitamin E, both of which help to reduce free radical damage and inflammation. One study found that regularly consuming pumpkin seeds helped reduce breast cancer risk in postmenopausal women. Another study found that they provided some protection for premenopausal women as well. Other studies suggest that the lignans in pumpkin seeds play a large role in reducing breast cancer risk, but more studies are needed to determine their effectiveness against cancerous cells. 

May Improve Heart Health

As we mentioned earlier in the article, pumpkin seeds are rich in unsaturated fats, including alpha-linolenic acid (ALA). This acid may play a role in a reduced risk of cardiovascular disease, particularly when added to a balanced diet. Several studies found that pumpkin seeds help to increase nitric oxide production in the body. Nitric oxide helps to improve blood flow by expanding blood vessels. It also reduces the risk of plaque build-up in the arteries. 

May Improve Quality Of Sperm

Men who have low levels of zinc typically have reduced sperm quality and an increased risk of infertility. According to a study on mice, zinc may protect male sperm from chemotherapy damage and autoimmune disorders. Other research points to the fact that pumpkin seed oil benefits the prostate. Finally, The concentration of antioxidants and other nutrients can help improve testosterone levels, which may have a positive impact on fertility and reproductive health in men. 

May Improve Sleep Quality

Normally, we advise against eating close to bedtime, but pumpkin seeds happen to be a great late night snack. They are naturally rich in tryptophan, which is an amino acid that promotes sleep. The downside is that you have to eat seven ounces of pumpkin seeds to obtain one gram of tryptophan, which is the suggested amount to improve sleep. That amount of pumpkin seeds racks up more than 1,000 calories. The zinc in pumpkin seeds helps convert tryptophan to serotonin, which the body converts to melatonin, a hormone that regulates the body’s sleep cycle. Additionally, pumpkin seeds are rich in magnesium, another mineral that encourages more restful sleep. 

May Improve Blood Sugar Levels

Pumpkin seeds have hypoglycemic properties, which may help balance blood sugar levels. Several studies revealed that consuming pumpkin seed powder or pumpkin juice can reduce blood sugar levels in people with type 2 diabetes. One observational study with 127,000 people found that men who consumed more magnesium had a 33% lower risk of type 2 diabetes and women had a 34% lower risk. Pumpkin seeds are naturally rich in magnesium so eat up!

May Optimize Immune Function

We’ve covered the fact that pumpkin seeds are excellent sources zinc and iron. What we didn’t cover is that the body needs both of these minerals for optimal immune function. Additionally, pumpkin seeds have antiviral and anti-fungal properties, which help the immune system fight foreign invaders or infections in the body. 

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People associate serotonin with happy feelings and regulated mood, but it is involved in many bodily functions. Serotonin is a chemical in the brain, intestines, blood, and connective tissues in the human body. It helps to transmit information throughout the nervous system, aids with blood vessel contraction, and, perhaps most famously, it has a large role in brain function. When you increase serotonin levels, you can relieve symptoms of depression or improve overall mood and digestion.

What Does Serotonin Do?

There are serotonin receptors all throughout the brain and they act as neurotransmitters, sending messages from one area to another. And while so many receptors are in the brain, most of the body’s serotonin is in the gut. With more research linking gut health to improved biological processes, including memory, appetite, and mood, it’s no wonder that the gut contains most of the body’s serotonin. Serotonin, also known as “the happy hormone,” helps you sleep, controls cravings, and plays a vital role in regulating the nervous system. 

Serotonin is a byproduct of tryptophan, which is an essential amino acid that helps regulate mood and hormones. After you eat foods that are rich in tryptophan, it converts to serotonin in the brain and makes other essential amino acids available to the body. This process helps you reduce stress hormone production and keeps your mood stable. 

The Serotonin Slump

The “serotonin slump” occurs when the body is low in serotonin. Since it’s difficult to monitor your serotonin levels, the “serotonin slump” is somewhat theoretical. There are no blood tests that measure serotonin. At the same time, people with low serotonin levels all experience the following symptoms. Additionally, their symptoms improve after increasing serotonin levels. Those symptoms include:

• Irritability
• Restless sleep
• Craving carbs and candy
• Depression
• Stomach troubles
• Abnormal sleeping patterns
• Forgetfulness 
• Reduced appetite

How To Naturally Increase Serotonin Levels

You don’t always have to resort to antidepressants or supplements to increase serotonin levels. As we mentioned earlier, tryptophan is present in foods and the body converts it to serotonin after you consume it. Tryptophan doesn’t equal serotonin, though. In order to boost serotonin, you have to consume tryptophan-rich foods with complex carbohydrates. There are a few other things you can do to naturally increase serotonin levels, and they’re all listed below.

It’s All About Bananas

A lesser-known fact about bananas is that they are naturally rich in tryptophan. Yes, they contain potassium, but they are also rich in complex carbohydrates. The combination of tryptophan and carbs is the perfect one-two punch for boosting serotonin production. You can eat half of a banana one hour before you go to sleep to have an easier time falling asleep. 

Nuts And Seeds, Please

If you love a good snack, then it’s time to get some trail mix together, but don’t add chocolate or sweets to it. You should only include nuts, seeds, and dried fruit. Most nuts and seeds are excellent sources of tryptophan, but they also contain fiber, omega-3 fatty acids, and antioxidants that keep your heart healthy. The reason to include dried fruit in your trail mix is because most dried fruit contains beneficial carbs! 

Step Into The Light

According to researchers, increasing exposure to bright light helps to increase serotonin levels. Doctors often recommend bright light exposure to people with seasonal depression, and some studies concluded that this same therapy also helps with nonseasonal depression. There is a profound reaction between bright light and the serotonin system. A recent study found that people, who worked indoors for an average of 30 hours per week, only received to 1,000 lux light exposure for 30 minutes per day in the winter and 90 minutes per day in the summer. These findings indicate that we are a natural light-deprived society; thus, the higher cases of seasonal depression. To get more light exposure, simply spend more time outdoors, even if it is a cloudy day. Scandinavia and the UK have light cafes to help combat people’s limited light exposure in the fall and winter months!

Check Your Gut

Tryptophan-rich foods help battle depression and work to balance your mood, but so does a well-balanced gut. Recent studies linked a higher presence of beneficial gut bacteria to decreased symptoms of depression. Start consuming more probiotics and prebiotics to balance your gut and improve your mood. 

Stay Active

Over time, the human species has seen a drastic decrease in daily vigorous exercise. Exercise has changed since the early days of hunting and gathering. We are a sedentary species now, and only engage in minimal exercise. Researchers believe that the lack of vigorous exercise plays a role in low serotonin levels and higher rates of depression. While you feel good after a workout, experts claim that the movement (i.e. the exercise itself) is the reward; thus, you increase serotonin while exercising. 

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Sleep is an essential component to a healthy body. It is just as important as a nutrient dense balanced diet, because sleep is the body’s natural way of recovering. When you sleep for 14 hours after several stressed days, your body is telling you that it needed to recharge. The goal is to maintain a regular sleep schedule to keep your mental and physical health in tiptop shape.

Your Diet And Your Sleep

Many people don’t understand that the foods you eat can influence your sleeping habits. Certain foods can keep you up at night, while other foods can lull you into a restful night of sleep. Instead of turning to food, people commonly resort to supplements that claim to relax the body or calm the mind. We aren’t knocking supplementation, because it is occasionally necessary if you don’t eat foods that contain those specific nutrients. And you definitely need certain nutrients to maintain healthy sleep patterns.

Well, you don’t have to worry about supplementation to get a good night’s sleep any longer. We have the best nutrients (and where to get them) to help you fall asleep. Continue reading to find out what they are.

Tryptophan

Found in sweet potatoes, hemp seeds, almonds, pumpkin seeds, bananas, chia seeds, and yogurt, tryptophan is the precursor to serotonin production. Serotonin, which is a neurotransmitter, is a precursor to melatonin, a hormone that your brain produces to regulate your circadian rhythm.

Vitamin D

The sunshine vitamin, also known as vitamin D, works to regulate hormones, improve bone health, boost immune function, and contributes to a good night’s sleep. Low vitamin D levels have been associated with daytime sleepiness or low energy levels. While fortified foods and mushrooms contain vitamin D, the best way to absorb it is by soaking up natural sunlight. Soak up that sun in the day to sleep better at night.

Vitamin B6

A relaxed nervous system can help decrease the body’s stress response, which contributes to sounder sleep. Vitamin B6 helps to relax the nervous system by aiding the conversion of 5HTP to serotonin. Additionally, vitamin B6 helps relieve the adrenal glands of stress, which can promote better sleep. Add more vitamin B6 to your diet by eating more tomatoes, spinach, kumara, bananas, nuts, and avocados.

Melatonin

Lots of people take melatonin supplements to fall asleep more easily. Much like tryptophan, melatonin is a hormone that regulates your sleep/wake cycle. Since there are so many melatonin supplements, people don’t turn to food for this hormone. As it turns out, eating foods with melatonin can actually assist your body in producing more melatonin. Melatonin-rich foods include tart cherries and walnuts, while foods that boost melatonin production include bananas, pineapples, and oranges.

Magnesium

Unfortunately, most people don’t consume enough magnesium-rich foods. It plays many roles in the body, one being that it helps to relax the body by combatting stress hormones. Most people with high stress levels are often deficient in magnesium, and cannot relax as a result. Keep in mind that caffeinated beverages can decrease your magnesium levels, so avoid these drinks (or limit your consumption) if you want to sleep better and maintain healthy magnesium levels. Great magnesium-rich foods include almonds, cashews, Brazil nuts, pumpkin seeds, raw cacao powder, avocados, spinach, and quinoa.

Calcium

According to several studies, disturbances in the rapid eye movement (REM) sleep cycle may be linked to calcium deficiencies. Most dreaming occurs during REM sleep, and the brain is most active during this stage of sleep. When people don’t get enough REM sleep, they can experience difficulty learning complex tasks. Most experts believe that this is due to the heightened brain activity during this state, and missing out on this affects learning. Increase your calcium levels by eating mustard greens, sesame seeds, kale, collard greens, and sea vegetables.

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There’s nothing like a good old-fashioned sweat session, especially one that burns a lot of calories. Whether you ride a bike, go for a run, take a Zumba class, shadowbox, or engage in a high-intensity interval workout, it is necessary to fuel the body with nutritious foods to accelerate recovery time.

Many athletes and exercise enthusiasts make the mistake of not eating after they workout. Some don’t know what to eat, and others just eat to replenish calories that they burned. It’s easy to wolf down a sugar-laden, high-carb meal, but that does more harm than good. The quality of your post-workout fuel is of the utmost importance, especially if your goal is to lose weight.

Respect The Fuel Window

After you complete your workout, aim to consume food within 15-60 minutes. Your muscles are ready to receive fuel and begin repairing themselves before your next workout. To accelerate recovery, eat or drink your food within the first 30 minutes after completing your workout.

Get Out Of An Acidic State

When you exercise, the body produces acids, and it is your job to neutralize those acids with post-workout fuel. Failure to neutralize the acid forces the body to do it by using calcium from bones and nitrogen from muscles. Leafy greens, sprouted vegetables, and certain fruits help to alkalize the body. Try to avoid processed, animal-based protein powders because they are acid forming. Minimally processed plant-based protein powders are better options.

Replace Los Electrolytes

You lose electrolytes when you sweat, but you need to replenish them as soon as possible. Electrolytes are energy conductors that transmit electrical impulses throughout the body. Fruits, coconut water, dulse flakes, and sea salt all contain electrolytes.

5 Post-Workout Foods

Blueberries

These little antioxidant-rich superfoods are packed with fiber, vitamins, and protein. Since exercise causes mild oxidative stress, it is necessary to include antioxidant-rich foods in your post-workout meal. Blueberries help to accelerate muscle recovery time and they can be incorporated into many snacks or meals. Pair them with chia pudding, overnight oats, or green smoothies.

Sweet Potatoes

Carbohydrates help to repair muscle fibers that break down during exercise, especially strength training. Sweet potatoes are great sources of complex carbohydrates, which don’t spike your blood sugar like refined carbs do. They are also rich in tryptophan, which is an amino acid that counteracts cortisol, a common stress hormone. Additionally, sweet potatoes are rich in potassium, which is an important electrolyte that is often depleted post-workout.

Leafy Greens

Similar to blueberries, leafy green vegetables like kale, spinach, arugula, chard, collards, and watercress are rich in antioxidants, fiber, vitamins, and minerals. Leafy greens are also rich in iron, chlorophyll, B vitamins, and magnesium. They provide the body with protein that is easily absorbed. So when you need a lot of nutrients post-workout, a green smoothie is never a bad choice.

Lentils

Rich in protein and complex carbs, lentils are excellent post-workout foods. People typically have an easy time digesting them, which aids optimal nutrient absorption. Because lentils are rich in fiber, they are not good to eat before your workout. You can add lentils to a salad or combo them with your sweet potatoes.

Avocados

Avocados are excellent sources of healthy fats, but that’s not why they are on this list. They contain potassium, which helps to regulate fluid balance and electrical activity of the heart, and they are rich in magnesium, which accelerates muscle recovery. Additionally, avocados contain vitamins B6, C, and K, all of which help to reduce inflammation that is caused by exercise-induced stress. Pair your avocado with a green smoothie, salad, or chia pudding.

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The leaves are changing and pumpkin spice drinks are at every coffee place in sight. Oh, and stores are selling pumpkin pies, pumpkin bread, canned pumpkin, pumpkin cookies, pumpkin donuts, pumpkin smoothies, pumpkin beer, and, of course, actual pumpkins too. Pumpkins are taking over and we couldn’t be more excited.

Let’s be clear for a second: we are excited for real pumpkins, not that fake flavoring or canned stuff. Halloween festivities include pumpkin carving, but most people don’t realize that pumpkins are good for so more than being hollowed out and carved to impress trick-or-treaters. They actually have tons of health benefits and most people avoid eating fresh pumpkins. The big carving pumpkins aren’t really meant for eating, but you always save their seeds and roast them for a healthy snack. Fun fact: pumpkin seeds are excellent sources of zinc and selenium. To eat pumpkin meat, you have to purchase the smaller sweet baby pumpkins.

When you carve a pumpkin for Halloween, you scoop out the stringy stuff and the seeds. Instead of discarding those seeds, wash them off and roast them in your oven. Pumpkin seeds are nutritionally dense and are great for healthy snacking. Pre-heat your oven to 325º Fahrenheit and spread your washed and dried pumpkin seeds on a baking sheet. Season them with a pinch of sea salt and pepper and drizzle with a little olive oil. You can use whichever seasonings you enjoy to change the flavor profile. For instance, ginger powder, garlic powder, pepper, and a dashes of coconut aminos make for a wonderful Asian-inspired snack. Bake for about 20 minutes and then remove to cool.

#1: You’ll Sleep Better

This is actually thanks to pumpkin seeds, more than the actual pumpkin. They are rich in tryptophan, which is an amino acid that helps you relax and unwind. So roast these seeds after carving a pumpkin and eat them to help you fall asleep.

#2: Protect Your Package

Pumpkin meat and seeds contain beta-carotene and other antioxidants that have cancer-fighting properties. In recent studies, pumpkin seed oil has shown that it inhibits prostate growth in rats, primarily due to the zinc content.

#3: Lower Blood Pressure

As it turns out, your heart loves pumpkin just as much as your taste buds do. The potassium in pumpkins can actually help you lower blood pressure because it reduces sodium levels in the body. Studies have shown that people who eat more potassium have reduced risk of stroke and high blood pressure, two risk factors of heart disease. You can also use pumpkin seed oil to help prevent hypertension!

#4: You’ll Feel Full

Why is this important? When you feel full, you won’t crave those unhealthy things like chips, candy, desserts, or even soda. Pumpkins contain fiber, which satiates you between meals, leading to reduced food intake. It also keeps your digestive system happy.

#5: Boost Your Vision

One cup of pumpkin meat contains twice the recommended daily intake of vitamin A. The body converts vitamin A into beta-carotene, which helps to promote healthy vision. Scientists analyzed 22 studies and determined that people with higher beta-carotene intake had decreased risk of cataracts. Other research found that pumpkin is one of the best sources of zeaxanthin and lutein, which are two compounds that decrease the risk of age-related macular degeneration. Finally, pumpkin contains vitamins C & E, both of which work to protect your eye cells from harmful free radicals.

#6: Improve Immune Function

As we previously mentioned, pumpkins are rich in beta-carotene, which the body converts into vitamin A. According to recent studies, vitamin A works to strengthen the immune system to help combat infections. People who are deficient in vitamin A tend to have weaker immune systems. Pumpkins are also rich in vitamin C, which works to increase the amount of white blood cells in the body, ultimately increasing immune function.

#7: Reduce Cancer Risk

As you may have deduced by now, pumpkins are nutrient powerhouses and possess a magical combo of vitamins and minerals to fight off cancer cells. An analysis of 13 studies on carotenoids have shown that higher levels of alpha-carotene and beta-carotene can significantly decrease the risk of several stomach cancers. These carotenoids can also reduce the presence of free radicals and lower the risk of pancreas, breast, throat, and several other cancers.

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