Food Rich In Melatonin As A Sleep Aid

Melatonin is a hormone that is responsible for various biological processes in our body, among other things it is fundamental for the sleep-wake cycle.

In this article, you will learn more about foods rich in melatonin and how they can help you fall asleep naturally.

Melatonin is mostly taken as a natural supplement to improve sleep patterns. Others use it to combat the unpleasant effects of jet lag.

You can find melatonin capsules in many health food stores. On the other hand, foods rich in melatonin are an alternative to capsules. They are also easy to include in your diet.

What is Melatonin?

Melatonin is a hormone that regulates your biological clock and is fundamental to your sleep-wake cycle. The human body naturally synthesizes small amounts of melatonin.

The production of the hormone happens in the  pineal gland. Once the hormone is in your bloodstream, it tells your body the rhythm it needs to follow throughout the day.

Melatonin production decreases with age. As a result, babies often sleep many hours a day, while older adults can have difficulty sleeping.

In addition to regulating sleep, melatonin is also important for strengthening the immune system.  Because consuming foods rich in melatonin usually improves the body’s natural defenses. This is especially true with the elderly and children.

Benefits and indications for melatonin

Controlled consumption of melatonin can prevent various diseases. This in turn strengthens the immune system and slows down the aging of the cells.

For older adults, maintaining good melatonin levels usually means better quality of life and longevity.

This hormone is also an important ally for travelers who often travel to countries with different time zones. It helps regulate the metabolism and promotes its adaptation.

In this way, it prevents the following symptoms:

• fatigue
• a headache
• excessive sleepiness

A deficiency in melatonin can lead to severe insomnia or sleep disorders in adults and children. Therefore, the consumption of melatonin as a natural hormone replacement is strongly recommended.

In addition, the “sleep hormone” is also used to treat and prevent the following diseases:

• The so-called “smoking syndrome” (prevention and treatment of withdrawal symptoms in people who have recently quit smoking)

• Attention deficit hyperactivity disorder (ADHD)
• Movement disorders such as tardive dyskinesia (TD)
• Osteoporosis and severe muscle breakdown
• Chronic Fatigue Syndrome (CFS)
• Fibromyalgia
• epilepsy

Consumption of Melatonin: Things to Consider and Contraindications

Before taking a new supplement (natural or processed), it is important that you consult a trusted doctor beforehand.

Remember that too many elements, including hormones and vitamins, can create an imbalance in your body and damage your health.

Inquire at a specialist doctor about the recommended daily dose for a balanced diet.

Keep in mind that an adult can take up to 700 mg of melatonin per day. An excessive amount of the hormone, on the other hand, can cause kidney and liver damage and lead to poisoning.

The use of a melatonin supplement is not recommended for the following people:

• Pregnant or breastfeeding women
• People who take antidepressants or steroids
• Patients suffering from diabetes, allergies and other diseases

4 foods rich in melatonin

Melatonin occurs naturally in many plant foods. Below we list the best natural sources of this hormone.

Here’s a natural way to supplement your diet:

Dried fruits and nuts

Dried fruits and nuts are rich in “good fats” such as omega-3 and 6. They also contain:

• Proteins
• Minerals
• Vitamins
• Hormones

They contain around 3.5 mg of melatonin.

tomatoes

These vegetables are rich in:

• Lycopene Antioxidants
• Vitamins AC, E and K
• Minerals, such as iron and potassium.

They also provide a fair amount of melatonin.

Grain

Grains like rice, corn, and oats help you fall asleep. Because they contain a good amount of melatonin. They are also an excellent plant source of carbohydrates, vitamins, and minerals.

Foods rich in melatonin: fruits

Fruit is also an excellent source of vitamins and minerals. If you want to include melatonin in your diet, you should eat bananas and cherries.

Diabetics should not eat too much fruit, however, as they are high in fructose (a type of natural sugar).

As you can see, diet is fundamental to regulating hormones. You can also regularly sleep between 7 and 8 hours and recover during the night.