Food to improve the quality of your sleep ~ Nutritionist's Column Vol.18 (Part 2)

How to sleep better

This column is about sleep.

Following on from last time's introduction of tips for getting better sleep, this time we will introduce the nutrients needed to get better sleep, foods that contain a lot of them, and the effects they have.

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About sleep and immunity ~ Nutritionist's Column Vol.18 (Part 1) About sleep and immunity ~ Nutritionist's Column Vol.18 (Part 1)

Nutrients that help you sleep better

Tryptophan

It is an amino acid that is the precursor to serotonin, a neurotransmitter in the brain that is also known as the "happiness hormone."
Serotonin is converted through several processes into the sleep-inducing hormone melatonin.
Tryptophan is found in abundance in foods high in protein.

<Foods rich in>
Soybeans, meat, fish, bananas, honey, milk, tuna, saury, nuts, etc.

Vitamin B6

It is involved in the synthesis of serotonin. A nutrient necessary for the breakdown of proteins.

<Foods rich in>
Bonito, tuna, garlic, paprika, banana, etc.

Niacin

It is a type of B vitamin that is necessary for the metabolism of carbohydrates, lipids, and proteins. It is involved in the synthesis of serotonin.

<Foods rich in>
Bonito, tuna, sardines, liver, maitake mushrooms, etc.

calcium

A nutrient that smooths out neurotransmitters. It is said that a deficiency of this nutrient can make it difficult to fall asleep or wake up.

<Foods rich in>
Milk, yogurt, cheese, small fish, soy products, seaweed, etc.

GABA

It acts as a neurotransmitter in the brain and spinal cord, suppressing excitement and promoting relaxation.

<Foods rich in>
Tomatoes, asparagus, potatoes, eggplants, pumpkins, mandarin oranges, germinated brown rice, buckwheat, kimchi, etc.

Vitamin B1

It is expected to have the effect of recovering from fatigue and stabilizing and calming the mind.
Allyl sulfide, found in onions, chives, and leeks, increases the absorption of vitamin B1, so it is recommended to take them together.

<Foods rich in>
Pork, soybeans, nuts, brown rice, sesame, etc.

If you can get good quality sleep

Here are some tips to help you get good quality sleep.
And the benefits of good quality sleep include:

Fatigue recovery

Growth hormone, secreted during sleep, promotes the metabolism of the body's cells and repairs the functions of skin, muscles, and other parts damaged during daytime activities. Growth hormone also works to repair and regenerate body tissues, and has the effect of repairing old or damaged cells.

Boost your immunity

Melatonin, a hormone that promotes sleep, has the effect of improving immunity. White blood cells, red blood cells, and lymphatic fluid are produced during sleep, which works to improve the body's immunity.

Fat Burning

Growth hormone, which is secreted during sleep, has the effect of burning fat. By getting into a deep, sound sleep, growth hormone is secreted, which burns and breaks down fat.

Improve your concentration

It is believed that during sleep, the brain organizes and remembers the events and things learned that day.
Giving your brain sufficient rest after it is active during the day will lead to improved concentration.

Stress relief

Sleeping allows the brain to rest and helps relieve stress.

Skin beautifying effect

Growth hormone promotes skin turnover and increases metabolism.
As your metabolism improves, rough skin and other problems will improve, and you can expect beauty benefits.

As you can see, sleep is deeply connected to our health and beauty.
It is important to regulate your body's rhythm and get a good night's sleep from the inside. To get a good night's sleep, it may be a good idea to review your daily lifestyle and diet.

Click here to purchase GRØN products, a domestically produced plant-based protein containing superfoods that also provides vitamins, minerals, and tryptophan.

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Nutritionist, Food Education Instructor, Food 6th Industrialization Producer Level 4
Ayako Ishihara

A nutritional advisor in the healthcare field and an agribusiness professional.
She is involved in a variety of activities specializing in the fields of beauty and health, including giving lectures to Miss World Japan candidates.

With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which opens outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in the promotion of local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, training planning and management, etc. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate them more effectively into consumer health.

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