Research has shown that certain groups of foods contain high levels of melatonin — an important hormone that regulates circadian rhythms. Can proper nutrition help us sleep better?
A group of researchers from China studied food sources of melatonin and its biological activity in the journal “Nutrients.” This neurohormone is produced by the pineal gland in the brain when darkness falls. When the level of melatonin in the blood reaches a certain concentration, we begin to feel tired and seek sleep. However, with the first light of day, hormone production stops.
Disruptions in melatonin production are becoming increasingly common, which is associated with the increase in artificial lighting on the streets, in homes, and time spent in front of screens.
Scientists emphasize that insomnia affects up to a third of the world's population. This opens up the possibility of using foods containing melatonin to improve sleep quality. Furthermore, researchers note that this hormone has other beneficial effects:
antioxidant action,
anti-inflammatory properties,
strengthening the immune system,
anti-cancer activity,
protection of the cardiovascular system,
anti-diabetic effects,
protection against obesity,
neuroprotective properties,
slowing down aging processes.
Where to Find Melatonin?
Chinese scientists, citing previous studies, point to a number of products that contain this neurohormone.
“Eggs and fish are sources of melatonin among animal products, while nuts have the highest melatonin content among plant products,” the researchers state. “Certain types of mushrooms, grains, as well as sprouted legumes and seeds can also serve as good sources of melatonin in the diet.”
However, studies show that the highest amounts of melatonin are found in grapes, mushrooms, pistachios, and rice.
When we eat foods rich in melatonin, such as pistachios, the vitamin B6 contained in them helps convert tryptophan into melatonin. For this, certain vitamins such as B3, B2, B6, as well as iron must be present in food and the body to ensure melatonin production.
It is worth noting that the hormone content in foods is significantly lower than in supplements. However, before resorting to supplements or medications, it is recommended to first address the deficiency through diet. Thus, enriching the diet with autumn harvests such as grapes and mushrooms, as well as omega-3-rich pistachios and fiber-rich brown rice, can be an excellent way to support the body, especially when facing sleep issues.
Source: mygazeta
