8 Melatonin-Boosting Foods

If you’re having trouble getting to sleep and want extra fiber, eat some seeds!

Here are 8 foods that increase melatonin. Even though many people ignore it, sleep is closely related to health because of the role it plays on various body functions. 

When a person does not sleep well or shortens their sleep hours for X reason, side effects gradually appear and are visible both physically and mentally.

This is why it is essential to respect the schedules of sleep and to try to adopt habits which make it possible to improve its quality.

Foods that stimulate the secretion of melatonin are a real support. They help to sleep well and prevent common sleep disorders.

This hormone is linked to the control of circadian rhythms, which are responsible for preparing the body for various daily activities such as going to sleep.

The downside is that over time the natural secretion of this substance in the body is reduced. In question we find stress, aging, unhealthy diet, among others.

Fortunately, if we ingest specific foods, we can stimulate its production so that these difficulties no longer occur. Would you like to discover these foods?

1. Pineapple

Thanks to its tryptophan intake, pineapple helps the body to produce more serotonin. It is a neurotransmitter that is responsible for transmitting nerve signals through neurons.

Although this hormone is primarily related to well-being and good mood, its low levels also make it difficult for the body to secrete melatonin and relax.

Additionally, pineapple contains vitamins, minerals, fiber, and antioxidant compounds. These bring great health benefits during the digestion process and the fight against free radicals.

2. The banana

Bananas have a natural sedative effect on the brain and help relax muscles after a very active day.

Thanks to its high tryptophan content, it stimulates the production of melatonin and helps to obtain restful rest.

You can eat it on its own, in a salad or in a smoothie. The most important thing is to always eat it raw.

3. Oats

Considered the most complete cereal, oats are one of the best foods for improving the quality of sleep.

It is not only easy to digest, but it also helps control anxiety. In addition, it promotes the function of the nervous system to relax the body before sleeping. 

Its consumption is recommended in the morning, but it can also be part of a light dinner.

4. Asparagus

Asparagus is rich in folic acid and vitamin C, which are necessary for adequate absorption of tryptophan, an amino acid that makes it easier to fall asleep.

In the evening, they encourage the mobilization of fat stored in the body and improve the function of the digestive system.

5. Nuts

Nuts and other dried fruits contain high amounts of melatonin. Ingesting it before going to sleep improves the quality of sleep.

Its omega-3 fatty acids make nuts excellent foods for cardiovascular health and other functions of the body’s most important systems.

However, their consumption should be moderate because it provides a large amount of calories.

6. Onion

This vegetable is one of the healthiest that can be integrated into the diet. It is rich in vitamins, minerals, antioxidants and essential amino acids.

It has diuretic and purifying properties which stimulate the elimination of waste from the body while preventing different types of diseases.

In this case, it is highly recommended because it provides melatonin and promotes relaxation, which inevitably leads to sleep. 

7. The seeds

The dry seeds of some fruits and vegetables are rich in melatonin and antioxidant compounds that strengthen the body while promoting rest.

Some, like flax and sesame seeds, have omega-3 fatty acids which have an anti-inflammatory and antioxidant effect.

Here are the other recommended seeds:

• Pumpkin seeds
• Watermelon seeds
• Chia seeds
• Grape seeds

8. Ginger

Ginger root is known around the world for being one of the strongest anti-inflammatory and natural pain relievers.

If you make a ginger tea, you will relieve your pain and symptoms associated with inflammation.

On the other hand, it is a spice that contains melatonin, a hormone responsible for preparing the body for full and restful sleep.

Now, incorporate all of these foods into your diet, especially if you are having trouble sleeping.

However, you should know that their effects can vary from one person to another and according to the lifestyle of each.