Offshore Caterer’s Sleep-Inducing Menu
Fish: Salmon, halibut and tuna boost the body’s vitamin B6 levels, assisting in the production of melatonin. Turkey: For a long time, people believe turkey caused drowsiness. Later, nutritionists disproved this theory by blaming over-consumption on tiredness. Now, however, nutritionists see that turkey contains tryptophan, which chemically metabolizes into serotonin and melatonin after consumption. Bananas: Packed with potassium, magnesium, tryptophan and vitamin B6, bananas give the body everything it needs to produce melatonin. Almonds: As a primary source of protein, almonds also contribute high amounts of magnesium to the crew’s diet. They produce a similar effect as bananas in this respect. Walnuts: Like almonds, walnuts contain sleep-enhancing amino acids. They also contain melatonin, similar to cherries. Milk: Warm milk really does work wonders – it’s a sedative! Even a cold class gives seafarers enough calcium to regulate melatonin. Yogurt, too, does this.
Honey: Put some honey in your milk or yogurt for an added effect. It contains glucose, which cancels out orexin, the chemical responsible for alertness. A single tablespoon should be sufficient for members of the crew onboard.
Dark Chocolate: Despite the sugar, dark chocolate also contains serotonin. This just adds another benefit to dark chocolate’s lengthy health list!
Hummus: This delicious spread is full of tryptophan and protein. For this reason, it makes a great snack before bed.
Cherries: This fruit is one of the only natural sources of melatonin, so when in season, eat up!
Oatmeal: Like other whole-grains, oatmeal is full of calcium, magnesium, phosphorus, silicon and potassium. So long as you do not sprinkle sweeteners on top, a nice bowl of porridge should help the crew onboard get some shut-eye.
Jasmine Rice: High glycemic-index foods like jasmine rice boost tryptophan and serotonin in as little as nine minutes for men. The same does not happen with long-grain rice or any other low-GI alternatives.
Kale: Leafy green vegetables – lettuce and collards included – increase calcium levels in the body just like dairy products. This gives caterers yet another reason to prepare salads at sea!
