What fruits contain melatonin. What foods are high in melatonin?

Melatonin is one of the vital hormones that has a beneficial effect on human health. It helps to eliminate anxiety, depression, and also normalize sleep. In addition, this hormone is rightfully considered a source of longevity, and it helps maintain good physical shape. From this article, you can learn about which products contain melatonin, which useful properties possesses this hormone, as well as the factors under which the level of this substance in the body is rapidly decreasing.

Effects of melatonin on human health

This hormone has a positive effect on the immune system and the thyroid gland. Recent studies by scientists have proven that melatonin prevents the formation of cancer cells. In addition, this substance is capable of:

  1. Slow down the aging of the body;
  2. Accelerate metabolism and fats, normalize weight;
  3. Improve sleep;
  4. Reduce energy costs;
  5. Promote the absorption of vitamin A;
  6. thin the blood;
  7. Normalize blood pressure;
  8. Prevent blood clots.

The human body is able to independently produce the required amount of melatonin. However, a number of reasons can lead to a decrease in the production of the hormone in the body, and, consequently, to its shortage. These factors are:

  1. Excessive bedroom lighting. When exposed to light, melatonin is produced much more slowly;
  2. Excessive consumption of coffee and energy drinks;
  3. Exposure to medications such as sleeping pills, antidepressants, antipyretics, and pain relievers;
  4. Improper nutrition;
  5. Work at night.

Contraindications to the use of foods high in melatonin

The only contraindication to the use of foods high in melatonin is during pregnancy and lactation, since the effect of this hormone on the health and development of the unborn baby has not yet been studied.

Melatonin: a vital hormone that has a positive effect on the entire body

Foods high in melatonin

There are two ways to make up for the lack of this hormone in the body: using medicines and by including melatonin-rich foods in your diet. Foods high in melatonin include rice, corn, bananas, tomatoes, berries (especially cherries), nuts (almonds and pine nuts), and bran bread.

cereals

Rice

Rice contains a large amount of melatonin - 150 nanograms (for reference, 1 nanogram is equal to 0.000001 milligrams) per 100 grams of product. For the best absorption of this hormone, it is best to eat this cereal boiled (or steamed) without salt.

Corn grits

Corn porridge is no less useful. It contains 180 nanograms of melatonin per 100 grams of product. For the best absorption of this hormone, it is recommended to cook this porridge with milk. In order to replenish the required daily dose of melatonin, it is enough to have breakfast with 200 grams of corn porridge.

Oat groats

Oatmeal contains a sufficient amount of melatonin - 79 nanograms per 100 grams of product. In addition to replenishment daily allowance this hormone, porridge based on oats, with the addition of 1 tablespoon of honey, will help improve mood, as well as avoid depression.

Vegetables, fruits and berries

Cherry

Sour cherries contain a record amount of melatonin - 1350 nanograms per 100 grams of product. Eating a handful of these berries in the evening will provide you with a deep and sound sleep.

Bananas

Unripe bananas contain 34 nanograms of melatonin per 100 grams of product, for which the people have received the name "sleeping pills in the peel." In addition, the potassium and magnesium contained in its composition contribute to muscle relaxation.

tomatoes

Ripe tomatoes contain a significant amount of melatonin, approximately 54 nanograms per 100 grams of the product. Tomatoes help increase energy, and also prevent the occurrence of benign and malignant tumors.

Walnuts

Walnut is also rich in melatonin. It contains 270 nanograms of melatonin per 100 grams of product. The required daily dose of these fruits is 30 grams. With regular use of walnuts, your skin will acquire an even velvety tone, and your hair will become shiny and silky.

Ginger root

Ginger root contains a large amount of this hormone - 142 nanograms of melatonin per 100 grams of product. This spice has anti-inflammatory, wound healing, and tonic properties. In addition, ginger stimulates the body's immune system.

From this article, you were able to find out what melatonin is, what effect it has on the human body, and which foods contain the maximum amount of this substance. Melatonin is a vital hormone that helps eliminate feelings of fatigue, anxiety, and even prevent depression. It is produced in the human body, although under the influence of certain factors, the content of melatonin in the blood can drop sharply. In such cases, it is recommended to include foods high in this hormone in your diet, such as cherries, bananas, tomatoes, and rice.

- a special epiphyseal sleep hormone responsible for regulating human circadian rhythms. Found in all vertebrate organisms, this is the oldest substance that allowed oceanic ancestors to feel days and nights. As a person ages, hormone production decreases markedly. There is even such a notion that the older a person is, the worse and less he sleeps. Indeed, intermittent and rare sleep is characteristic of pensioners, especially after the age of 65. A melatonin-based drug often in the list of indications in the instructions contains information on prescription regarding age-related insomnia or with a broken day and night regimen. It is also believed that the sleep hormone slows down aging, rejuvenates the body at the cellular level, evens out the endocrine background, and normalizes blood pressure. Not everyone wants to drink hormonal preparations without a doctor's prescription for the prevention of aging and improvement physical condition, despite the fact that the product is also sold in the form of nutritional supplements. A logical question arises - where is melatonin found, and in what foods is melatonin, which will be absorbed by the body?

Products containing Melatonin for humans

Normally, the hormone should be present in large quantities in the body without external special replenishment, since it is produced in the body at night. Most of the sleep hormone is produced in the evening, from 8 pm to 4 am. Therefore, it is important to fall asleep before midnight. With the right mode, the body will recover better, the nervous system will work without failures, and the body will not undergo premature aging.

The best dietary source is a complete intake of all essential essential amino acids, conditionally essential and non-essential amino acids, namely tryptophan. Tryptophan is converted to serotonin in daylight, and in the evening it promotes the production of the sleep hormone. With a lack of serotonin, depressive states are often observed in individuals young age. Also, for the normal synthesis of serotonin, it is necessary to walk on the street as often as possible in sunny weather. By adjusting the diet in the right direction, you can achieve the effect of improving falling asleep, eliminating insomnia, rejuvenating and normalizing metabolism.

The main sources of the amino acid tryptophan are meat, grains, nuts, legumes and dairy products. In general, all amino acids are found in protein foods, therefore the best medicine in this case, a diet rich in animal and vegetable proteins. Grass does not contain many amino acids, so a vegetarian diet, despite its popularity, is a bad dietary habit.

Products containing melatonin, list

Where and what foods contain melatonin? Approximate list:

  • Rice - quite a lot of the necessary substance, at least 150 nanograms per 100 grams, for better absorption it is better to eat it with boiled sea fish
  • Corn porridge - a record content among cereals, 180 nanograms per 100 grams, to replenish daily dosage it is enough to eat 200 grams of uncooked product
  • Oatmeal - 80 nanograms per 100 grams, for better absorption of the substance, you need to add a small amount of bee products - honey, for example
  • Sour cherries - can contain up to 1300 nanograms per 100 grams, which is a lot, but an excess intake from the outside is not so scary, an overdose will not occur
  • Bananas - 34 ng per 100 grams, the more unripe the banana, the higher the content of the melatonina source
  • Tomatoes - 55 ng per 100 grams
  • Walnut - 270 ng
  • Ginger - 140 ng
  • Dairy food and meat - out of competition for the content of tryptophan
  • Eggs are a source of choline, an analog of a vitamin-like substance that triggers the processes of inhibition of the central nervous system, helps to relax and calm the body.

Melatonin in food, table

What else contains melatonin

If you do not take into account various foreign dietary supplements and sports nutrition, then there is a drug in the pharmacy network that is sold on free vacation - melaxen. This is a complete synthetic exogenous analogue of the endogenous hormonal substance. It is available in a dosage of 3 mg, is safe, non-addictive, with virtually no side effects and contraindications. The drug is taken 1-2 tablets per day, half an hour before going to bed. Melaxen is designed to equalize the circadian rhythm and to combat insomnia in people over 65 years of age. The package sells 12 or 24 tablets. Melaxen is also ideal for those people whose insomnia is caused by the wrong rhythm of life (night wakefulness and daytime sleep).

What foods prevent sleep at night

Smoked meats and canned meats at bedtime can disrupt sleep, as they are full of flavors that irritate and have a stimulating effect on the body. Sugary carbonated drinks, especially coca-cola, are high in caffeine. Alcohol is a depressant that relaxes, but, in general, negatively affects the psyche and the quality of a person’s falling asleep.

Melatonin, which regulates the change of circadian cycles, is produced naturally due to the activity of the pineal gland (). But against the background of pathological processes, as well as due to age-related changes or an unhealthy lifestyle, the concentration of this hormone decreases. In such cases, it is recommended to ensure normal sleep and adjust the daily diet. Products containing melatonin are able to eliminate the deficiency of the hormone and eliminate the consequences caused by this condition.

What does melatonin contain?

Melatonin is produced by the body at night and in the absence of light. In this regard, to maintain the concentration of the hormone in the norm, it is necessary to go to bed before midnight (preferably before 10 pm). Subject to this rule, there will be no problems associated with sleep.

In case of melatonin deficiency it is recommended to increase the amount of foods consumed, which include tryptophan. This amino acid, under the action of special enzymes, is transformed into this hormone, thereby ensuring normal sleep. With a lack of tryptophan, people develop depression, signs of early aging of the body are revealed, blood pressure rises or falls.

You can get this amino acid by consuming:

  • dairy products;
  • cereals;
  • nuts;
  • meat;
  • foods rich in protein of animal and vegetable origin.

It is important to note that a vegetarian diet does not eliminate melatonin deficiency. Therefore, such nutrition for sleep problems is contraindicated.

Melatonin is found in high concentrations in the following foods:

  • rice (recommended to combine with sea fish);
  • corn and oatmeal;
  • Cherry;
  • bananas (unripe ones contain more melatonin);
  • tomatoes;
  • cheeses;
  • Walnut;
  • ginger;
  • milk, meat.

How to eat right?

About 70% of melatonin is produced at night. However, during the day, the synthesis of this hormone does not stop. At this time, the adrenal cortex and ovaries are responsible for the production of melatonin. Therefore, with a hormonal deficiency, it is necessary to ensure the regular intake of vitamins B3 and B6, calcium.

With a low concentration of melatonin, it is not enough to consume the above foods. Non-compliance with the rules of nutrition, the inclusion in the diet of dishes that have undergone heat treatment - these and other factors provoke dysfunction of the digestive tract, which reduces the rate of absorption of nutrients through the intestinal walls. As a result, there are metabolic problems.

To accelerate the synthesis of melatonin and restore the state of the body, you must follow a few rules:

  1. Include in the diet foods rich in B vitamins. The latter have a positive effect on nervous system. You can get B vitamins by eating bran, nuts, sunflower seeds, apricots, beans, and lentils.
  2. Include calcium-rich foods in your diet. These include hard cheese, milk, sea fish and soy.
  3. Increase protein intake. This can be achieved by consuming dairy products, legumes, turkey and chicken meat, beef, and pork.
  4. Ensure adequate fiber intake. This microelement supports the work of the intestines, enhances the absorption of useful components and speeds up the digestion of food. Fiber is found in fruits, vegetables (especially potatoes), leafy greens, bran, whole grain bread, cereals.
  5. Eliminate vitamin deficiency. To do this, it is enough to regularly consume fresh fruits, vegetables and berries.

The lack or excess of melatonin concentration negatively affects the functioning of the whole organism. In such conditions, a person constantly feels tired, his performance decreases.

To avoid this, you need to regularly consume carbohydrate-containing foods:

With a lack of melatonin, you should increase the consumption of useful infusions from:

  • chamomile;
  • lemon balm;
  • motherwort;
  • common hop.

Some foods contain small amounts of the sleep hormone. These include:

  • pomegranate;
  • broccoli;
  • Strawberry;
  • Black tea.

It is quite difficult to allow excess of the norm of melatonin content, often consuming these products. Gastric and pancreatic juices remove excess hormone from the body naturally.

Nutrition correction does not always give a positive effect. It is important not only to consume the above products, but also to change your lifestyle.

So, with a deficiency of melatonin, extremely it is not recommended to drink coffee and strong tea. Both drinks excite the nervous system, which causes problems with sleep and, as a result, the work of the pineal gland worsens. A similar effect is observed with frequent consumption of alcohol or energy drinks.

With a deficiency, you should not go on diets (especially hard ones). Due to such nutrition, the body receives less carbohydrates and protein in the right amount, as a result of which the synthesis of tryptophan and the sleep hormone decreases. Rigid diets increase the body's susceptibility to stressful situations and pathogenic agents. All this contributes to a decrease in the concentration of melatonin.

Simultaneously with the correction of nutrition to eliminate hormonal deficiency, changes in lifestyle should be made. In particular, it is necessary to go to bed no later than midnight and sleep at least 7-8 hours a day. It is also recommended to stop watching TV or working at a computer in the dark.

The synthesis of melatonin depends on many factors. The hormone is produced with sufficient intake of vitamin B, calcium, carbohydrates and proteins. To eliminate melatonin deficiency helps correct the daily diet, providing for the rejection of harmful products and consumption of useful.

Knowing what foods contain melatonin, you can naturally satisfy the body's need for this hormone. The sleep hormone melatonin is produced in a specific part of the brain and circulates throughout the body.

The human brain is designed in such a way that the specified hormone begins to be produced during sunset. This is how the body begins to understand that it is time for a night's sleep. Thanks to only this hormone, a person experiences a state of drowsiness. And only in some cases, when a state of stress or anxiety arises, a person cannot fall asleep.

Melatonin is among the vital in terms of ensuring the normal functioning of the body. It is this substance that allows you to suppress depression and anxiety, as well as return normal rest. Along with this, the sleep hormone is perceived as a source of longevity. It also helps keep you in good physical shape.

Functions of melatonin and its impact on health

The sleep hormone is a very powerful biologically active substance that has a very beneficial effect on all body systems. It corrects the functioning of brain cells, as well as the digestive system, and performs several other functions, including:

  • increase the efficiency of the immune system;
  • thanks to him, the aging process slows down;
  • it is melatonin that regulates sleep cycles;
  • thanks to the sleep hormone, blood pressure normalizes in people;
  • improvement of the endocrine system;
  • has an antioxidant effect.

Melatonin affects the key systems of the body as a whole, regulating and improving their work. It is due to the influence of the sleep hormone in the human body:

  1. There is an antitumor effect. Even at the stage of intrauterine development, melatonin controls the process of cell regeneration in the human body. As the results of many clinical trials have shown, the sleep hormone does indeed have an antitumor and oncostatic effect;
  2. Provides antioxidant effect. As is known. Oxidative processes adversely affect the human body, contributing to the development of premature aging;
  3. The work of the immune system is stimulated. The sleep hormone has a direct effect on the functioning of the thyroid gland and allows you to fight 7 cancerous pathologies, including prostate and breast cancer;
  4. Provides anti-stress effect. Numerous studies have confirmed that melatonin protects the human body from negative influences. Thanks exclusively to the sleep hormone, the human body successfully fights stress and anxiety.

Factors contributing to the reduction of sleep hormone levels in the body

It is quite natural that under the influence of certain factors, the production of the sleep hormone in the body is reduced. Without much difficulty, you can achieve a decrease in the level of melatonin in the blood if you adhere to the principles of an unhealthy lifestyle or go on a diet all the time. For example, if you follow diet food, within which protein intake increases and carbohydrate intake decreases, the synthesis of amino acids, which are precursors of melatonin, decreases in the body.

Thus, an unbalanced diet in nutrition contributes to a less active production of the sleep hormone, as a result of which sleep disturbance occurs, a person develops depression and stress.

It reduces the synthesis of melatonin and the abuse of coffee, as well as strong tea and energy drinks. These drinks are high in caffeine, so it's best to limit yourself to two cups of the drink during the day.

The production of melatonin is also very negatively affected by the use of alcoholic beverages and tobacco products. If you eliminate bad habits, you can normalize sleep and significantly improve well-being.

According to experts, the production of melatonin can be blocked and some medications. Drugs such as antidepressants, as well as painkillers and antipyretics, can adversely affect mental health and sleep quality.

Melatonin Rich Foods

As you know, you can make up for the deficiency of the sleep hormone in the body by taking its synthetic analogues or by consuming products with melatonin. And, of course, it is better to give preference to the second method. Melatonin is found in foods such as rice, corn, bananas, berries, tomatoes, pine nuts, almonds, and bran bread.

As you can see, rice has the most melatonin. So, in 100 grams of this cereal there are 150 nanograms of the substance. In order for the product to be absorbed in the best way, it is recommended to consume boiled rice without adding salt to it.

Answering the question of which foods contain melatonin, one cannot fail to mention oatmeal in this case. 100 grams of product contains 79 nanograms. If in oatmeal add a spoonful of honey, then in addition to receiving the body's daily intake of the substance, it will be possible to improve mood and eliminate the likelihood of developing a depressive state.

If we consider fruits, vegetables and berries as a source of melatonin, then it is cherries that contain a huge amount of the sleep hormone. If every day there are 100 grams of cherries, then the body will receive 1350 nanograms of the substance. Eating a handful of these berries before going to bed, you can easily provide yourself with a strong and deep rest.

You can get melatonin in foods by eating bananas. There are 34 nanograms of the sleep hormone in 100 grams of bananas. In addition, bananas, rich in melatonin, contain magnesium and potassium, which allow you to relax your muscles.

Considering products containing melatonin, one cannot help but pay attention to tomatoes. In 100 grams of ripe tomatoes, you can get 34 nanograms. In addition to consuming a product that contains a significant amount of the sleep hormone, the body is replenished with energy when consuming tomatoes. Along with this, tomatoes help to avoid the appearance and development of tumors, both malignant and benign.

When discussing the topic of melatonin products, we should not forget about walnuts. 100 grams of walnuts contains 270 nanograms of said hormone. Walnut fruits have a positive effect on skin tone and hair condition.

If we talk about plants rich in melatonin, then in 100 grams of ginger root there are 142 nanograms. Along with this, the specified plant component has an anti-inflammatory, wound healing and tonic effect.

Healing herbs and preparations with melatonin

In nature, there are medicinal plants that can increase the content of melatonin in the body. The most effective from this point of view are such plants as medicinal chamomile, motherwort herb, lemon balm and common hop.

If we talk about tablets, then the level of melatonin can be increased by taking a drug such as melaxen. It is released without a doctor's prescription. This drug is a complete synthetic analogue of melatonin. It is recommended to take the drug in a dosage of 1-2 tablets 30 minutes before bedtime. Melaxen is recommended for people over the age of 65 to eliminate insomnia.

Thus, the sleep hormone melatonin is very necessary for every person. Its presence in the body in sufficient quantities helps to avoid a number of health problems.

Melatonin - important hormone epiphysis. Its action is primarily aimed at regulating the daily rhythm of the endocrine and nervous systems. Melatonin eliminates depression, anxiety, normalizes sleep. It is known that high levels of the hormone contribute to longevity and good physical shape in old age.

A lack of melatonin provokes diseases of the psychological sphere, metabolism and internal organs.

The main amount of the hormone is produced in the body. For the chemical synthesis of this substance, a special amino acid, tryptophan, is required.

The amino acid precursor of melatonin is not produced by human cells. It is considered indispensable, since the body cannot compensate for its lack of food on its own.

Tryptophan and melatonin in foods can affect blood levels of the hormone. By composing your diet in a certain way, you can achieve an increase in the concentration of melatonin in the blood.

The effects of this increase:

  • sleep improvement;
  • consistently good mood background;
  • rejuvenation;
  • normalization of metabolism.

The positive effect of the diet is manifested under the condition of the correct daily regimen. In addition to a balanced diet, a sufficient night's rest is necessary for the synthesis of the hormone.

foods containing tryptophan

The following types of foods are sources of the essential amino acid tryptophan:

  • dairy;
  • meat;
  • legumes;
  • cereals;
  • nuts.

Especially rich in amino acids hard varieties cheese, cottage cheese, cocoa, soy, almonds, hazelnuts, oatmeal and whole grain bread.

Tryptophan is well absorbed and converted into melatonin if the food contains vitamins, microelements and carbohydrates. All these substances contribute to the active synthesis of the hormone from the amino acid.

The combination of all these elements is found in some dishes that are especially often cause food addiction. Some people cannot go to bed calmly or just calm down at the end of the working day without chocolate, ice cream, a sandwich or dessert with nuts.

Products with melatonin

In addition to the precursor amino acid, the hormone itself is also present in food.

What foods contain melatonin can be understood by observing their effects on the central nervous system. food with high concentration hormone promotes relaxation and tranquility.

Melatonin is found in:

  • rice;
  • corn;
  • barley;
  • bananas;
  • carrots;
  • radish;
  • tomatoes;
  • berries (for example, cherries);
  • bran bread;
  • nuts (almonds, cedar).

It is known that the content of the hormone in food affects the level of melatonin in the blood only under favorable conditions. This biologically active substance is partially destroyed by enzymes of gastric and pancreatic juices.

Medicinal herbs with melatonin

Medicinal plants can increase the concentration of melatonin in the blood. The influence of the following plants is especially noticeable:

  • medicinal chamomile;
  • Melissa;
  • common hop;
  • motherwort.

Take an infusion medicinal herbs need 30-40 minutes before going to bed. In addition, herbal preparations are available in the form of extracts, tablets and biologically active food supplements.

What reduces melatonin levels

Melatonin synthesis is impaired by a diet based on fats and proteins. Such diets are sometimes recommended for weight loss. Strict adherence to such a diet leads to a decrease in the conversion of the precursor amino acid into a hormone.

An unbalanced diet, devoid of sufficient calories, vitamins and trace elements, also reduces the production of melatonin in the body. Enrich your diet with calcium, selenium, vitamins C, E, B6. To do this, eat more fruits, cereals, lentils, fish and poultry.

Blocks the production of coffee hormone. Strong tea, tonic energy drinks have the same property. Reduce your consumption of these drinks to 1-2 cups per day. It is especially important to move all the receptions of caffeinated products in the morning.

Smoking and alcohol also reduce melatonin synthesis in the pineal gland. Give up bad habits to improve sleep and well-being.

It is known that some medicines help to reduce melatonin in the blood.

This side effect have:

  • chemical sleeping pills;
  • antidepressants;
  • caffeine;
  • painkillers;
  • antipyretic;
  • calcium channel blockers;
  • beta blockers.