The Three Musketeers, keepers of sleep and good mood. Super heroes? No, molecules which are found in our body or in food, and which can be at our side for peaceful nights - and days -.
Melatonin, Zinc and Selenium are their names and help us find the right sleep-wake rhythm in case of imbalances due, for example, to jet-lag, insomnia, night shifts.
But the three musketeers Melatonin, Zinc and Selenium, where are they found? Let's find out together.
Melatonin: where is it found?
Good news. Much of the melatonin is of endogenous production, that is our body he knows how to produce it himself, in the epiphysis or pineal gland, organ that regulates the circadian rhythm organism, or the rhythms day-night.
The epiphysis is mainly regulated by the natural light, is able to adapt to the natural climate and season. And here we stop. Self we alter these rhythms, changing continent or living at night (for whatever reason), the epiphysis is unable to adapt immediately and the entire body is affected.
Having to stay awake when everything in our body wants to sleep is not a great experience. It is necessary to go for cover, preferably on the advice of a doctor about doses and methods of intake, you can resort to melatonin supplements.
In the meantime, however, it is good to know that they exist in nature foods that are rich in it, or which are able to stimulate the synthesis of melatonin. These foods are, for example: almonds, cherries, corn, oats, grapes and red wine, peppers, cabbage, onions. The banana is rich in tryptophan, which stimulates the endogenous production of melatonin in the epiphysis.
Try melatonin, zinc and magnesium for sleep
Zinc: where is it found?
Zinc is an indispensable mineral for more than 200 reactions of our metabolism; little is needed but it is crucial.
Inside the human body it is found in several enzymes involved in hormonal processes (insulin, growth hormone, sex hormones), moles muscles, red blood cells, immune cells (White blood cells). Sure, many supplements contain it: we prefer it instead "Pharmacy-Nature", that is food.
Zinc is found mostly in foods such as: oysters, wheat seeds, sesame seeds, beef, pumpkin, pumpkin and watermelon seeds, dark chocolate and cocoa powder, peanuts.
Selenium: where is it found?
Other mineral "little but good”Of which we need minimal but indispensable daily quantities. Selenium plays a vital role in the body, such as component of more than 20 proteins antioxidants, DNA repairers and others, involved in the production ofthyroid hormone. It is found ... in rocks and in the ground. Well, should we eat the stones then?
Don't worry, it is enough to feed mainly on plants that for us absorb selenium off the ground. Selenium is found mainly in nuts, in all vegetables and whole grains, in legumes.
The quantities are very variable, since depend on the type of soil of cultivation. Consequently, following all the links of the food chain, selenium is also found in animals, therefore in meat, eggs, milk and derivatives. Unique attention: the doses.
We said “little but good”, so be careful not to overdo the use of foods enriched with selenium (some potatoes, for example).
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