Nutrition Made Easy

Our nutrition experts and registered dietitians translate the latest nutrition research into tips you can use to eat healthier every day.

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Blackberry-Peach Smoothie with Walnuts Recipe
Photo: William Dickey


Walnuts are one of nature’s few sources of melatonin, a hormone that our bodies naturally produce in the evening after the sun goes down. Melatonin helps regulate your body clock and makes you sleepy. And when you sleep more soundly you have more get-up-and-go during the day. But as we age, our bodies produce less and less of it. If you’re not ready to go the supplement route, walnuts are a smart nighttime snack. For a double dose, mix a small handful with some tart dried cherries, another melatonin-rich food. Walnuts also make a great topping to a fresh salad or sprinkled over a fruit smoothie.

View Recipe: Blackberry-Peach Smoothie with Walnuts

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