Melatonin is a hormone that we produce less and less with age. There are foods that are very nutritious and an additional source of this essential hormone to regulate sleep.
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 produced is decreasing as the years go by. However, there are certain foods that provide melatonin to the body; meet them below.
Foods containing melatonin
Walnuts
Walnuts contain 3.5 nanograms of melatonin per 1 g of walnut. Eating them increases blood levels of this hormone and improves 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 content of lycopene 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 contains less than the dosage a supplement can offer.
Bananas
Banana is very healthy before going to sleep, as it contains a small amount of melatonin. Therefore, they help regulate the sleep and wake cycle. They have a high content of 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 protein of high biological value, is one of the most advisable foods to promote 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 restful sleep.
Rice
Eating a serving of rice is one way to add a small amount of melatonin to your diet. If taken at dinner, it could help you fall asleep more easily. It is one of the most complete foods that exist. This is because it contains all 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.
Oats
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. Contains protein, 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 phosphorous.
Remember that including these foods slightly helps increase your melatonin levels. But if you have trouble falling asleep you should always consult a specialist.