Lotus Seeds and Other Superfoods to Help You Sleep | Radiant Shenti (2024)

FAQs

Do lotus seeds help you sleep? ›

The study recommends that consumption of roasted lotus seeds, which contain natural tryptophan, is beneficial to sleep and can potentially relieve insomnia. Lotus seeds are proper food for sleep promotion because they consist of carbohydrate, tryptophan and niacin, which play roles in the synthesis of serotonin.

Dosage: The recommended dosage of lotus seed, in the form of the powdered extract, is 3 to 6 grams per day, in small and even doses after meals. It can be ingested with a glass of warm water or milk, with some honey.

Pumpkin seeds are rich in magnesium and tryptophan that is an amino acid that has been helping to treat insomnia. Your body converts it into serotonin and melatonin that helps to promote good sleep. You can have pumpkin seeds as a snack or can add in soup.

Sesame Seeds

These seeds are one of the better sources of this amino acid, which our bodies use to synthesize serotonin and melatonin—two hormones that are vital for regulating sleep patterns.

Eggs and fish are higher melatonin-containing food groups in animal foods, whereas in plant foods, nuts are with the highest content of melatonin. Some kinds of mushrooms, cereals and germinated legumes or seeds are also good dietary sources of melatonin.

Chamomile and valerian are popular teas that people drink before bed, but other substances may also help. These include almond milk and cherry juice. Although some drinks contain tryptophan or melatonin, which are known to improve sleep, researchers are unclear about how other drinks help people fall asleep.

Raspberries aren't only delicious – they're also high in melatonin! This hormone is key for keeping your sleep cycles regular and healthy.

Lotus contains chemicals that decrease swelling, kill cancer cells and bacteria, reduce blood sugar, help the breakdown of fat, and protect the heart and blood vessels. Chemicals in lotus also seem to protect the skin, liver, and brain.

Popped lotus seeds have been eaten in India for centuries, where they're a Ayurvedic superfood, and are now becoming popular around the world too.

Being low glycaemic foods, makhanas help manage your blood sugar levels. Their glycaemic index is significantly lower than foods like rice, bread, etc. Moreover, their low sodium and high magnesium content makes it beneficial for those suffering from diabetes and obesity.

What to eat when you can't sleep at night? ›

Good choices include a small bowl of cereal and milk, a few cookies, toast, or a small muffin, says Culebras. Beware of foods containing caffeine, including less obvious choices such as certain sodas and chocolate. Even decaffeinated beverages contain a small amount of caffeine; so do some medications.

“Nutmeg and saffron can do wonders for anxiety-related sleeplessness,” she says. These dried flowers have been proven to induce relaxation.

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.

Kale and other dark green vegetables are packed to the gills with calcium. Also found in dairy products, calcium makes it easier for the body to make and use melatonin and can help promote a restful night of sleep.

The dopamine D4 receptor can inhibit melatonin release by forming circadian-controlled complexes with adrenergic receptors. Circadian rhythms are daily cycles that control our sleep-wake patterns, hormone release, and body temperature, and are found in virtually all life forms.

It is important to note that “darkness” stimulates the pineal gland to secrete melatonin whereas exposure to light inhibits this mechanism [12].

Additionally, honey may promote melatonin formation due to its possible tryptophan content (a precursor to melatonin) that both helps to initiate sleep as well as promote release of hormones that facilitate whole body recovery during sleep.

Common causes of chronic insomnia include: Stress. Concerns about work, school, health, finances or family can keep your mind active at night, making it difficult to sleep. Stressful life events or trauma — such as the death or illness of a loved one, divorce, or a job loss — also may lead to insomnia.

1. Pineapple. The consumption of melatonin (a hormone found in a few foods, including pineapple) may increase the concentration of melatonin in your blood. Melatonin doesn't magically make you feel sleepy, but it can help reset your circadian rhythm, also known as your 24-hour sleep and wake cycle.

The synthesis and release of melatonin are stimulated by darkness, melatonin is the "chemical expression of darkness" and inhibited by light [4]. Photic information from the retina is transmitted to the pineal gland through the suprachiasmatic nucleus of the hypothalamus (SCN) and the sympathetic nervous system [5].

What herbs help produce melatonin? ›

Melatonin has been identified since then in many plants including Feverfew (Tanacetum parthenium), and St John's wort (Hypericum perforatum). Some fruits and grains like bananas and grapes, rice, wheat, barley, and oats are rich in melatonin.

Melatonin secretion decreases during aging. Reduced melatonin levels are also observed in various diseases, such as types of dementia, some mood disorders, severe pain, cancer, and diabetes type 2. Melatonin dysfunction is frequently related to deviations in amplitudes, phasing, and coupling of circadian rhythms.

Heart Health – Because lotus leaves are full of antioxidants they can increase blood flow to the heart and lower blood pressure.

How much caffeine is in a Lotus Energy drink? One 1oz pump of Lotus Energy Concentrate contains 80mg of caffeine and is equal in caffeine to one canned beverage from popular energy brands.

Dried lotus seeds must be soaked in water overnight prior to use. They can then be added directly to soups and congee or used in other dishes. Fresh lotus seeds are sold in the seed heads of the plant and eaten by breaking the individual seeds out of the cone-shaped head and removing the rubbery shell.

Eat Makhana to Prevent Liver Disease

Eating makhana every day helps to prevent fatty liver disease. This happens because some natural compounds found in makhana help to reduce cholesterol and triglyceride levels. Thereby, improving your liver function. As a result, you are less likely to suffer from liver diseases.

Lotus seeds are packed with nutritional elements which make them an excellent choice for a healthy diet. It has a high content of protein, carbohydrates, and vitamins including vitamin B, vitamin C, vitamin A, and vitamin E along with essential minerals like potassium and sodium.

Seeds like sunflower and flax seeds have a role in the reduction of glucose levels and can be used to treat type 2 diabetes. The bioactive components in these seeds like chlorogenic acid in sunflower seeds and secoisolariciresinol diglucosoid are involved in the treatment of insulin resistance or insulin production.

May support weight loss

Adding makhana seeds to your diet is a great way to boost your intake of protein and fiber — two key nutrients that may benefit weight loss. Protein, in particular, has been shown to reduce food cravings and help regulate your appetite ( 14 ).

Amongst many minerals and vitamins that contribute towards Brain Health– Developement and Function, a few are Manganese, Vitamin B6 and B9. And the benefits of lotus seed (makhana) is that it is rich in all the above mentioned nutrients.

Does the lotus flower make you sleepy? ›

Today, the blue lotus flower has been used primarily as a sleep aid and anxiety reliever. However, at higher doses achieved by inhalation, users can experience euphoria and hallucinations. The psychoactive effects of the flower are attributed to two aporphine alkaloids, apomorphine and nuciferine.

Tryptophan helps improve sleep by helping make melatonin and serotonin¹⁷. Pumpkin seeds and sesame seeds also contain tryptophan¹⁸. Sprinkling pumpkin seeds on your oats or yogurt give an added crunchy texture. Cashews and walnuts are also considered good nut options for sleep.

If you are tossing and turning at night, try snacking on a few pumpkin seeds before bedtime. They provide a natural source of tryptophan, an amino acid that promotes sleep. Research shows that 1 gram of tryptophan daily improves sleep. Pumpkin seeds also contain both magnesium and zinc.

Lavender. The scent of lavender is well known for being relaxing. Scientifically, it has been shown to reduce blood pressure and heart rate, which is beneficial if you find yourself struggling with anxiety when you get into bed.

Lotus is one of the most popular aquatic plants that you can find in the Asian parts of the world. While the flower that grows on the plant is used for excellent decorative purposes, the lotus seeds are used extensively as superfood elements for centuries now.

Flax seeds are great for increasing levels of sleep-regulating substance serotonin in the body due to their high levels of both tryptophan and omega-3 fatty acids.

In traditional Chinese medicine, lotus seeds have sweet and neutral properties, and are used to tonify the spleen and kidney and nourish the heart. Lotus seeds and white fungus soup is a classic recipe that's believed to nourish the yin energy and clear internal heat.

Lotus seeds contain many bioactive compounds like alkaloid, flavonoids etc. Lotus seeds exert anti‐inflammatory, anti‐cancer, hypoglycemic activity and others. Lotus seeds have beneficial aspects by decreasing the risk of chronic diseases.