Chia seed fruit yogurt stands out thanks to its rich ingredients of tryptophan, calcium, magnesium, omega-3 fatty acids and prebiotic fiber - nutrients that have been clinically studied to be beneficial for sleep.
Tryptophan is an essential amino acid that is converted by the body into serotonin and then into melatonin - a hormone responsible for regulating the sleep-wake cycle.
According to medical studies, older adults often have reduced melatonin levels with age, leading to difficulty sleeping or shallow sleep.
Many studies, including a review cited by the US National Institutes of Health (NIH), show that a diet rich in tryptophan helps increase endogenous melatonin synthesis and improve sleep time in many age groups, especially when combined with easily digestible complex carbohydrates such as fruits.
Yogurt provides calcium and probiotics to support gut health, which is important because the gut and brain are closely related in regulating hormones and mood.
Fruits like bananas or kiwis contain complex carbohydrates that help tryptophan enter the brain more easily, while providing vitamin C and fiber.
Chia seeds contain high levels of omega-3, magnesium and fiber, which help relax the nervous system and stabilize blood sugar - both of which affect sleep quality.
A study published in a recent journal of clinical nutrition showed that adults who consumed yogurt combined with fiber-rich fruits every night for 4 weeks had significant improvements in sleep quality, deep sleep time and overall sleep quality assessment, compared to the unused control group.
Another study cited by the NIH shows that magnesium and calcium in yogurt with chia seeds can help reduce the time needed to fall asleep and increase the rate of deep sleep, thanks to their role in relaxing muscles and regulating the nervous system.
Chia seed fruit yogurt is not only a light, easy-to-digest snack but also provides the necessary nutrients to support natural sleep, without using medicine, without causing dependence.
Simple preparation:
150g unsweetened yogurt
1⁄2 ripe banana or 1-2 kiwis
1-2 tablespoons of chia seeds
A little honey if you need light sweetness.
How to do it:
Put yogurt in a bowl.
Cut the fruit into slices and spread them on top.
Sprinkle chia seeds, leave for 5 minutes for the chia to expand.
Use 1-2 hours before bed.
