What is melatonin and wherecan it be found?Melatonin is a hormone naturally released by the human body. Its main function is to regulate sleep and determine the body’s inner clock. Melatonin levels usually rise before sleep and remain high during the night.
Eating foods rich in melatonin can help
insomniabetter. Common foods containing melatonin include blueberries, pistachios,almonds, apples, variousberries, andstrawberries. These can help you sleep better at night, although these are not the only sources of melatonin, as some other foods also contain this essential component forgood sleep.In this section on health and wellness,SelMagzyou will get to know them.The Best Natural Sources of Melatonin
To get the melatonin your body needs, you can utilize some very beneficial natural sources and foods, including:
Pistachios
Many nuts are good dietary sources of melatonin.
Pistachiosare the oldest source of melatonin, containing 23.5 mg of melatonin per 100 grams, making it the best meal toaid weight loss.A handful of pistachios before bed is sufficient and can help with your insomnia. Although pistachios are high in calories, eating them before sleep won’t make you gain weight, even helpful for reducingbelly fat.
Walnuts and almondsNuts are plant foods with the highest levels of melatonin, andwalnuts
and almonds alongside pistachios are good sources of melatonin. Almonds contain about 3.9 mg of melatonin per 100 grams.
Walnuts also contain 0.35 mg of melatonin per 100 grams, so nuts like almonds and walnuts are good foods to eat before bed, helping improve your sleep quality.Some fruitslike grapes, strawberries, raspberries,
apples
, and
- bananascontain some melatonin that can help improve nightly sleep.Blueberries have more melatonin than others, containing about 250 to 900 mg of melatonin per 100 grams, so consumingblueberriesand
- blueberry juicebefore bed improves sleep quality.Bananas are also a fruit that contains melatonin, with 0.07 mg per 100 grams. Studies show that consuming bananas can increase melatonin levels by 330%.Drinkingorange juice
- or
- pineapple juicehas the same effect.Pineapple juice can increase melatonin levels by up to 200%, and orange juice can raise melatonin levels by 280%. You can eat pineapple late at night without worry about weight gain, as pineapple is also effective for weight loss.Various berries also contain rich levels of melatonin, having 1.34 mg of melatonin per 100 grams, and strawberries contain 1.12 mg per 100 grams.Sources of melatonin in vegetablesInclude bell peppers,dried peppers, fresh tomatoes,dried tomatoes, and mushrooms, all of which contain melatonin and can improve your sleep before bed.Other useful sources of melatonin
- Most grains contain melatonin and can improve nightly sleep, with some of the oldest sources being:
Corn is a good source of melatonin, containing 9.6 mg per 100 grams.
Wheat also has high melatonin levels, containing 12.5 mg per 100 grams.Barley is another grain that ranks high in melatonin content.Other benefits of melatoninBesides being a sleep hormone, melatonin has other benefits. Research shows that melatonin has the following advantages:Antioxidant activityAnti-inflammatory properties
Boosting immune system power
Anti-cancer activity
- Cardiovascular system care
- Anti-diabetic activity
- Helping improve obesity
Protecting nerves
A powerful anti-aging substance
- How much melatonin does our body produce daily?
- Melatonin production depends on the following factors:
- Melatonin production decreases with age.
- Being overweight reduces melatonin production.
- Exposure to light at night disrupts melatonin production, especially if exposed to blue light.
- The human body produces 80 mg of melatonin each night but does not produce much during the day.
- The human body does not store melatonin and quickly releases it into the bloodstream.
- Excess melatonin is expelled via urine.
- How much melatonin do we need during the day?
Most people usually do not face a deficiency of this substance, so is there a need for supplements? Melatonin supplements have high doses. High consumption may not be highly recommended, and you can obtain them from foods.
Foods
- Melatonin sources in foods
- Fruits
- Melatonin in fruits
- Good for sleep
- Beneficial foods
- Treating insomnia
Benefits of almonds
Benefits of raspberries
