According to Losso, pistachios contain certain phenolics which can reduce the breakdown of tryptophan to toxic compounds so that it is converted to melatonin. The increase in tryptophan has the potential to help with delayed sleep onset, sleep duration and quality.
Pistachios hit the sleep-inducing jackpot, packing in protein, vitamin B6, and magnesium, all of which contribute to better sleep. Refrain from a shell-cracking frenzy, though. "Don't exceed a 1-ounce portion of nuts," London warns. "Anything too high in calories can have the reverse effect of keeping you awake!"
This means you should consume about 2 ounces of pistachios before bed - about 20 to 30 nuts. Melatonin levels typically peak in the middle of the night, between the hours of 2 am and 4 am. This is when our bodies are naturally programmed to sleep the deepest and most restfully.
"Among all nuts, pistachios have the highest amount of melatonin and that's why they are best for sound sleep. Melatonin helps us sleep longer and fall asleep more quickly. It also improves the quality of our sleep which is mandatory for healing all physical, mental- health and Auto-immune disorders.
Pistachios contain about 660 nanograms melatonin per gram of pistachio, which was more than various other foods. Melatonin is a hormone produced by the pineal gland to regulate the body's internal biological clock and control daily sleep cycles.
Consuming a small handful (around 30 grams) of pistachios daily can help you reap all their health benefits. Overindulging in pistachios can lead to several side effects, including allergies, weight gain, increased cancer risk, kidney stones, digestive issues, and high blood pressure.
Regular pistachio intake could exert beneficial effects on lipid metabolism by reducing the expression of lipid metabolism-related genes in liver and adipose tissue.
Eggs and fish are higher melatonin-containing food groups in animal foods, whereas in plant foods, nuts are with the highest content of melatonin.
A study conducted by the U.S. Department of Agriculture's Food Data Central states that eating pistachios on a regular basis can help people lose belly fat as well as weight. One ounce of pistachios contains 163 calories, 5 grams of proteins and 13 grams of fat.
Nuts like almonds, walnuts. View Source , pistachios, and cashews are often considered to be a good food for sleep. Though the exact amounts can vary, nuts contain melatonin as well as minerals like magnesium and zinc that are essential to a range of bodily processes.
A daily serving of pistachios of about 1 ounce (49 kernels) is recommended. People who are allergic to tree nuts should avoid eating them. Also, overconsumption can lead to unwanted weight gain.
Pistachios are a very nutritious food. They offer several health benefits, especially for the heart, gut, and waistline. Regularly eating pistachios may help improve health and wellbeing. But people should stick to plain, unsalted pistachio nuts in their shells and avoid eating more than 1 oz a day.
Most nutritionists recommend their clients consume no more than two ounces (56 grams) of pistachios every day. For shelled pistachios, that adds up to 90 pistachios. Nutritionists also advise people to drink a sufficient amount of water to digest. Otherwise, you may get an upset stomach after eating pistachios.
5 foods that are naturally high in melatonin
Nuts: Walnut seeds were found to have high amounts of melatonin, and the hormone is present in other nuts like almonds, hazelnuts, pumpkin seeds and pistachios, according to a January 2022 study published in the Journal of Food Composition and Analysis.
Pistachios can go bad, especially if they have a chemical smell, bitter taste, dried appearance, mold, or insects. Unshelled pistachios stored in an airtight container will only go bad after six months in a cool, dry area like a pantry, after one year in a fridge, and 24 months in a freezer.
Pistachios
If you spend too many nights tossing and turning, consider going nuts for pistachios. The verdant nuts are a good source of vitamin B6, which your body needs to make serotonin. Pistachios also contain fibre, protein and healthy fats – a trio that will help quell late-night hunger pangs.
For example, walnuts contain high amounts of omega-3 fatty acids. Almonds, macadamia nuts, hazelnuts and pecans also appear to be quite heart healthy. So are peanuts — though they are technically not a nut, but a legume, like beans. It's best to choose unsalted or unsweetened nuts.
A study from Cornell University found that these nuts are actually a superfood. The study reveals pistachios have greater levels of antioxidants than previously understood.
Caffeine blocks melatonin signaling/transmission [20].
Bananas are an excellent source of magnesium and potassium which help relax overstressed muscles and make them an ideal go-to snack before bed. They also contain all-important tryptophan to stimulate production of those key brain calming hormones. Eat whole or whizz into a sleep-inducing smoothie.
Avoid foods and drinks with large amounts of sugars, especially fructose. These include sweetened soft drinks, sports drinks, sweetened tea, and juices. Avoid heavy alcohol use. Drinking too much alcohol can have harmful effects on the liver.
Tree nuts like almonds, walnuts, cashews, hazelnuts, and pistachios are best known for their beneficial fat and protein content. But they also help keep your colon healthy and reduce the risk of colon cancer.