Foods Containing Melatonin: A Help For Rest?

Melatonin is a hormone that regulates sleep and also strengthens the immune system. It is secreted by the pineal gland, which is located in the central part of the brain. The amount that is produced decreases as the years go by. However, there are certain foods that provide melatonin to the body; meet them below.

Melatonin-containing foods

Walnuts

Walnuts contain 3.5 nanograms of melatonin per 1 g of walnut. By eating them, they increase the blood levels of this hormone and improve the ability to resist oxidative stress  caused by free radicals. In addition, walnuts contain important nutrients, such as vitamins B and C, proteins and fatty acids such as Omega 3.

Tomatoes

They are known for their antioxidant power, for their lycopene content and vitamins A, C, E and K. In addition, they contain high levels of iron and potassium. It is also a source of melatonin, although it does  contain less than the dosage that a supplement can offer.

Bananas

A banana is very healthy before going to sleep, as it contains a small amount of melatonin. Therefore, they  help regulate the sleep-wake cycle.  They are high in potassium, which makes it an ally to protect the heart and avoid high blood pressure.

Cherries

The cherries acid are a natural dietary source of melatonin. The Montmorency and Balaton classes contain high levels. It also has vitamins A, C, and E, as well as beta-carotene and potassium.

Turkey

Turkey, in addition to being an important source of proteins of high biological value, is one of the most advisable foods to promote a good rest. For what reason? Well, basically because it contains tryptophan.

Tryptophan is an amino acid that increases the production of melatonin, that is, the sleep regulating hormone. In addition, this food is also a source of vitamins and minerals necessary to ensure a good night’s sleep.

Rice

Eating a serving of rice is one way to add a small amount of melatonin to your diet. If taken with dinner, it may help you fall asleep more easily. It is one of the most complete foods that exist. This is because it contains the eight essential amino acids for the human body and is an important source of minerals and vitamins. It has B1, B3 and B3, as well as phosphorus, iron and potassium.

Oatmeal

It is a healthy source of vitamins, minerals, and fiber, and contains small amounts of melatonin.  It can therefore help you fall asleep more quickly. It contains proteins, carbohydrates, lecithin, vitamin B1, iron, phosphorus and essential fatty acids. Thanks to vitamin B1 it avoids nervous states and produces a mild sedative effect.

Corn

Corn, along with oats and rice, are the foods with the highest melatonin content, since they contain between 60 and 150 micrograms per 100 grams. Corn is rich in carbohydrates, vitamins A, B, and C, fiber, and mineral salts, as well as potassium, calcium, and phosphorus.

Remember that including these foods slightly helps increase your melatonin levels. But if you have trouble falling asleep you should always consult a specialist.

Image courtesy of Jordi @ photos