Top Foods Rich in Melatonin to Promote Sleep Cycle

 

What is Melatonin?

Melatonin is a hormone found naturally in the body. Secreted by the pineal gland, it is known to regulate the circadian rhythms of the body. Melatonin hormone is produced in higher quantities once the sun sets with the levels sinking at daybreak.

Melatonin is also available in the form of pills and these supplements can be taken to enhance the concentration of melatonin in the body. There are also many foods that serve as excellent natural sources of melatonin. Taking these foods can help in supporting the own natural levels of melatonin of the body.

Here is a comprehensive discussion about the top food items rich in melatonin.

Best Natural Sources of Melatonin

• Tart Cherries

Tart cherries have a sour taste, contradicting the sweet taste of the standard cherries commonly used for garnishing. These cherries are packed with high quantities of melatonin, that makes them suitable for aiding sleep. You can take tart cherries by adding them to your yogurt.

• Mushrooms

Packed with melatonin as well as tryptophan, mushrooms make for an excellent dinner food, promoting sleep. All variety of mushrooms are good sources of melatonin, offering you an array of preparation choices.

• Corn

Corn is a key part of all American delicacies. This much preferred staple has a rich quantity of melatonin, thereby regulating your sleep cycle.

• Milk

Warm milk has long been taken as a relaxing bedtime beverage as it serves as a soothing sedative and triggers sleep. This is due to the fact that milk is packed with two sleep-supportive compounds, namely tryptophan and melatonin. The amino acid, tryptophan boasts the concentration levels of serotonin and melatonin hormone in the body, thereby promoting sleep.

• Rice

Rice contains a rich quantity of melatonin as well as tryptophan. The high carbohydrate content of rice also helps in improving sleep. Consuming rice not only enhances sleep quality, but also reduces oxidative stress.

• Pistachios

Pistachios contain a higher quantity of melatonin in comparison to other nuts like cashews and almonds. In addition to melatonin, pistachios also contain antioxidants, vitamin E, fiber, and omega-3 fatty acids, all of which make it a highly nutritious snack.

• Oats

Packed with B vitamins, fiber, and a number of essential minerals, whole oats are highly nutritious. According to studies, each cup of oats also contains a good amount of melatonin and a whopping 94mg of tryptophan.

• Grapes

Grapes are known to be a rich source of melatonin, with the concentration level of melatonin varying depending upon the grapes’ variety, the climate, and the growing conditions. Among all the varieties, red grapes are believed to be the best source of melatonin.

• Fish

Fish has a higher source of melatonin in comparison to all other kinds of meats. Oily fish such as sardines and salmons are the best sources of melatonin among others.

• Eggs

Eggs are an excellent source of protein and contain all the important amino acids. They are also packed with other essential nutrients including vitamin D, riboflavin, folate, and selenium. Rich in tryptophan and melatonin, eggs can also help support sleep.

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Also read: https://www.greenjeeva.com/blog/top-foods-rich-in-melatonin-to-promote-sleep-cycle