Nuts have multiple benefits due to the specific composition of their micronutrients, according to a scientific review published in ‘Current Opinion in Clinical Nutrition & Metabolic Care’.
The Spanish researchers and authors of the study, María Izquierdo, Emilio Ros, and Aleix Sala-Vila, attribute the benefits derived from a complex matrix such as walnuts to the synergy of several or all of its bioactive components, and not to a single isolated nutrient.
Thanks to their micronutrients, “nuts could be considered an integral component” that can be incorporated “into the daily diet to help maintain good health,” says Dr. Emilio Ros.
The significant amount of alpha-linolenic acid (ALA) in walnuts is one of the components that make this nut unique, as well as its high content of melatonin, polyphenols, and other elements, such as certain minerals, phytosterols, and gamma-tocopherol, the most active form of vitamin E.
Taken together, these nutrients and bioactive components are involved in reducing the risk of cardiovascular disease and improving cognitive function and gut health, as well as providing antioxidant and anti-inflammatory benefits.
Nuts for insomnia
Walnuts contain melatonin, a hormone naturally produced by the body that regulates the circadian rhythm. Consuming them can increase levels of this hormone in the body, helping to synchronize the internal clock and promote healthy sleep.
In addition to melatonin, they are also a natural source of magnesium. This plays an essential role in muscle relaxation and nervous system function, which can contribute to deeper, more restful sleep.
It is recommended to eat a handful of walnuts a day to enjoy their sleep benefits. They can be a healthy snack option before bed or added to other foods such as salads, yogurt, or smoothies.
However, it’s important to keep in mind that nuts are high in calories, so they should be consumed in moderation. Excessive consumption could have adverse effects on sleep due to the heavy digestion involved.
