9 Foods Rich In Melatonin To Improve The Quality Of Sleep

In addition to providing us with melatonin, these foods also provide us with other nutrients that allow us to optimize our circadian rhythms and even help us fight oxidative stress.

Melatonin is a hormone that our body secretes naturally and whose functions are decisive for physical and mental well-being.

It is linked to the control of circadian rhythms, that is, those that prepare the body for activities such as sleep.

It participates, among other things, in neuroendocrine, neurophysiological and immune processes, which are essential for the accomplishment of many vital tasks of the organism.

However, its production only takes place at night, and when interfered with, the person has difficulty sleeping and having restful sleep.

This is why it is good to obtain it also through the diet, by taking advantage of certain foods that provide interesting amounts of it.

Below we want to share the top 9 with you in detail so that you don’t hesitate to consume them when you are having trouble sleeping.

1 onion

Onion is a vegetable rich in essential nutrients that help improve melatonin production.

It contains vitamins, minerals and amino acids whose absorption facilitates the regulation of circadian rhythms.

Its regular consumption promotes the elimination of toxins from the body while relieving excess inflammation and water retention.

Also discover this article: 8 little-known benefits of onion

2. Asparagus

Asparagus is a good natural remedy for insomnia because it provides amino acids like tryptophan.

This substance helps to increase the secretion of melatonin during the night and that is why it is so important for improving the quality of sleep.

On the other hand, it should also be mentioned that they provide vitamin C, folic acid and essential minerals that support immune health.

In addition, thanks to their fiber content, they are ideal for improving intestinal motility and preventing constipation.

3. Bananas

Consuming a banana before sleeping is one of the ancient remedies in the treatment of insomnia.

This food provides melatonin, that is to say, the substance that prompts the body to sleep well.

It is also a source of tryptophan and essential minerals that additionally help prevent nighttime muscle cramps.

4. Cherries

Cherries are one of the most recommended foods for improving the quality of sleep.

They provide vitamins A, C and E whose antioxidant effects reduce the negative action of oxidative stress.

They are a natural source of melatonin and also contain essential minerals that promote muscle relaxation.

5. Nuts

Nuts and other varieties of dried fruits contain omega 3 fatty acids, a type of healthy fat that fights inflammation, bad cholesterol (LDL), and other issues related to cardiovascular health.

They contain a small dose of melatonin and amino acids, which work together to improve the quality of sleep.

However, as their caloric intake is significant, we should not consume in excess.

6. Ginger

Ginger root is a spice with anti-inflammatory and antioxidant properties, ideal for reducing the negative effects of free radicals.

Its natural oils, which include gingerol, protect cells against toxins and harmful agents from the environment.

In addition, its consumption promotes an increase in melatonin and, since it has a relaxing effect, it helps fight insomnia.

7. Brown rice

Brown rice is a source of carbohydrates and natural fibers that help improve energy expenditure to optimize weight loss.

This food, which is an important source of B-complex vitamins, is ideal for protecting muscles, the cardiovascular system and the brain.

Its consumption, especially at lunch and dinner, adds a small dose of melatonin to the diet and therefore encourages better sleep.

8. Oats

Oats are packed with essential nutrients that are good for the body.

It is considered the most complete cereal. It provides a good quality of tryptophan, amino acids that help stimulate the production of melatonin.

Among its benefits we can notice:

• Helps improve digestion.
• Protects cardiovascular health.
• Controls anxiety.
• Improves the functions of the central nervous system.
• Helps maintain a healthy weight.

9. Pineapple

Pineapple contains essential enzymes and minerals that help regulate circadian rhythms for good, restful sleep.

This fruit, which is also recommended for good digestion, promotes the balance of serotonin and melatonin levels, substances that help relax the body for good sleep.

Do you already eat these foods? Now that you know they are good for improving your sleep, consume them more regularly and take advantage of their properties.