In autumn, morale drops with the light. The cold sets in, energy flags, joints pull. After age 60, these little signs return every year at the same time: the body produces less vitamin D, calcium intake drops, and the mood follows the thermometer curve. However, according to several studies, certain foods consumed in the evening can act on both bone strength and mental well-being. One in particular…
Harvard University researchers point out that calcium and vitamin D are “crucial for bone health” and that their lack promotes pain, fragility and fatigue. At the same time, work published in the journal Nutrients shows that low magnesium intake increases the risk of mild depression, while tryptophan – an amino acid present in certain foods – stimulates the production of serotonin, the feel-good hormone. The key would therefore be to find a food that combines these essential nutrients and helps you sleep better.
This is precisely the case for a very simple dessert, forgotten on modern tables: whole-grain rice pudding, prepared with semi-skimmed milk or a vegetable drink enriched with calcium and vitamin D. This comforting dish provides calcium, magnesium and tryptophan, the three pillars of a good balance between strong bones and stable morale. Brown rice releases complex carbohydrates, milk stimulates relaxation, and the warmth of the bowl acts as a signal to relax before bed. Studies show that swallowing hot food increases the feeling of well-being and that dairy products taken in the evening can improve the quality of sleep.
To make this rice pudding, it’s very simple: heat 200 ml of almond milk or semi-skimmed milk, add 3 tablespoons of brown rice and simmer for about 25 minutes, until you obtain a creamy texture. Enhance with a pinch of cinnamon, with its antioxidant and relaxing power, and a little honey or agave syrup to sweeten. This dessert, to be served warm in the evening, can also be enriched with a few flaked almonds or pieces of banana, rich in natural tryptophan.
