Melatonin is an essential hormone that directly affects the sleep and circadian rhythms of the human body. Insomnia and less sleep often appear in most elderly people due to a lack of necessary melatonin. There are many ways to supplement melatonin for the body, of which supplementing through foods is the most popular way. Lack of melatonin causes insomnia, and difficulty sleeping. Let’s find out what foods are high in melatonin in this article!
Essential foods in nature are abundant sources of melatonin for the body. Building a reasonable diet is the best way to ensure adequate melatonin for the body. Avoid taking too much as it will cause symptoms like headache, dizziness, nausea, or stomachache.
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Orange
Oranges contain a large amount of vitamin C, so they often have a sour taste. Moreover, oranges are succulent fruits, so they are often used as juices or desserts. Oranges also contain calcium and vitamin B. These two substances have a positive effect on promoting the production of melatonin by the pineal gland in the brain.
However, choose to drink oranges in the morning or at noon, and avoid drinking in the evening. Because the amount of vitamin C in oranges will lead to kidney stones and make it difficult to sleep.
Pineapple
Tropical plants contain large amounts of melatonin, especially pineapple (pineapple, pineapple). The amount of melatonin in pineapples is much higher than in oranges or kiwis. To supplement melatonin from this fruit, you can drink 2-3 glasses of juice or eat fresh pineapple every day.
Cherry
Cherries not only help improve brain function, enhance digestion, and prevent cancer, but also work to reverse insomnia in the elderly. Because this fruit contains melatonin content.
According to researchers from the universities of Rochester and Pennsylvania, eating cherries a few hours before bed or drinking juice twice a day will help you sleep better.
Banana
Bananas are not only a source of magnesium, potassium, and vitamin B6 for the body but also a fruit with a large amount of melatonin. The habit of eating 1 to 2 bananas a day will help you supplement the amount of melatonin your body needs to get a good night’s sleep.
Tomato
Each tomato contains a full range of nutrients such as potassium, calcium, protein, and iron, necessary for the body. Therefore, this is a very familiar food in Vietnamese meals. Besides, few people know that tomatoes are also rich in melatonin.
To absorb melatonin into the body, make it a habit to drink tomato juice or prepare soups and salads. However, rinse thoroughly with salt water to remove the number of pesticides used when growing tomatoes.
Potato
Potatoes contain vitamins, minerals, carotenoids, and phenols and are low in glycemic index. The nutrients in this root help stimulate melatonin production faster, thereby putting the body to sleep quickly.
Egg
Insomnia or difficulty falling asleep will be reversed when you add eggs to your diet. Each week, pay attention to adding 2 to 3 boiled eggs, do not eat raw eggs or omelets because the nutrients necessary for sleep have been lost through the processing process.
Meat
Choose lean meats, beef, goat or lamb for your main meal. These meats won’t make you gain weight, but they also provide a good source of melatonin, which is beneficial for sleep. However, you also cannot eat meat at will. Eat them in the morning or lunch, 4 to 5 meals a week, limit eating in the evening.
Salmon
Salmon is considered a precious gift that mother nature has bestowed on mankind. Because in salmon is a “sky” of nutrients. In particular, salmon contains a lot of vitamin B6. When taken into the body, this vitamin will stimulate the pineal gland to produce more melatonin, quickly putting people to sleep. In addition, salmon is listed as one of the foods that increase testosterone.
Kale
Kale is not only a great source of magnesium but also a source of calcium for the body. The calcium mineral found in this vegetable helps the pineal gland to produce large amounts of the hormone melatonin. Kale is a familiar source of ingredients for making salads.
However, according to nutritionists, it is recommended to use boiled kale because it will bring more optimal nutrient content.
Oatmeal
Oats contain a large number of vitamins, minerals, and necessary amounts of melatonin for the body. Thanks to this, the quality of sleep will be significantly improved. To avoid getting bored with oats, process them into different dishes such as porridge, eat them with yogurt or mix them with honey to drink.
However, the fiber content in this raw material is easy to cause insomnia, so use it for 3 to 5 hours before going to bed.
Honey
The nutrients in honey also help replenish melatonin in the body, which is why honey is also on this list. Honey should be used in the morning for the best results. Besides, mixed with oatmeal or added to kale smoothies is also a reasonable choice.
Pumpkin seeds
Pumpkin seeds are known for being a “golden” source of the mineral magnesium. Thanks to this magnesium content, the pineal gland always maintains the body’s ability to produce melatonin. According to nutrition experts, every day the human body needs to be provided with about 1 to 2 tablespoons of pumpkin seeds.
Walnut
It is not by chance that walnuts are “popular” with everyone, even though the price is quite expensive. Because in each of these seeds, there are countless substances with high nutritional value and benefits for human health. Neuroprotective compounds such as melatonin, vitamin E, omega-3 and antioxidants are found in walnuts.
Moreover, this nut also helps to reduce bad cholesterol in the blood, stabilize blood sugar and prevent cancer.
Almond
Not inferior to walnuts, almonds are also an outstanding food rich in melanin. Nutrition researchers say, eating about 1 handful of almonds before going to bed will help you sleep more deeply and better.
Green bean
According to studies, green beans contain vitamin B6, one of the substances directly involved in the body’s melatonin production. Not only helping to provide vitamin B6, but green beans also help cool the body, clear heat and detoxify the liver.
Green beans can be used to cook porridge, cook tea or roast to make tea. Try to use this ingredient 3 to 4 times per week.
Garbanzo beans
Besides chickpeas, garbanzo beans are also a good source of vitamin B6. This vitamin is essential in the production of melatonin by the pineal gland. Besides, garbanzo beans also create conditions for the body to produce serotonin to help the mind be more relaxed and stable.
Chrysanthemum tea
With the exception of green tea, most teas have a positive effect on the body’s melatonin levels, including chamomile tea. Chamomile tea contains apigenin, which enhances melatonin production.
Creating a habit of drinking 2 to 3 cups of chamomile tea per week will help improve sleep quality significantly.
Ginger tea
Ginger is not only a familiar spice in the kitchen but is also used as the main ingredient to create a delicious cup of tea. The nutrients in ginger tea help stimulate the production of the hormone melatonin by the pineal gland, creating a good night’s sleep. This is also a remedy for joint pain for the elderly.
Final thought
Melatonin is a hormone that changes over time, with age, the level also decreases. The lack of this hormone makes it harder for people to fall asleep. That is also the reason why older people often sleep very little or toss and turn all night.
Natural foods can be used to replace the amount of melatonin lost with age. Not only do they help improve sleep quality, many foods also help provide other essential nutrients. Besides, pay attention to changing the way of processing to limit the feeling of boredom when using food.
Top News hopes this article can help you learn more about what foods are high in melatonin and wishes your health is always good!
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