In this article we are going to show you the foods rich in melatonin. Sign them up in your next shopping list!
Rest is one of the fundamental pillars for any person, but above all for athletes.
To get a good recovery and face the day with charged batteries, you will need your sleep hours have enough quantity and quality.
The hormone that is behind this whole process is melatonin, which over the years is decreasing.
Melatonin is an essential hormone for the body produced by a gland called pineal, located in the central region of the brain.
It is responsible for participating in a large number of neurophysiological, cellular and neuroendocrine processes.
The main function of this hormone is to control the sleep cycle, ensuring a good rest and recovery, both physically and psychologically.
It also helps reduce weight, stimulating the creation of brown fat, which is responsible for burning calories.
Without forgetting that it also strengthens the immune system and fights against free radicals , which cause premature aging.
The production of this hormone goes down over time But there are solutions!
We can choose to supplement with this hormone or incorporate foods rich in melatonin in our diet, so that we have enough melatonin in the body, so that the body can function properly.
If you want to know more about this hormone and its different functions, you can not miss the article.
5 foods rich in melatonin
We have made a list of the best foods rich in melatonin so that you can improve the quality of sleep, as well as benefit from all its properties.
Oats are a cereal with excellent properties. It provides you with vitamins, minerals and complex carbohydrates that will give you an extra boost every morning.
In addition, it is a great source of melatonin, so it helps you fall asleep more quickly and with better quality.
Oats can be found in flakes at any supermarket, but if you do not like the texture of these, you can opt for ground oats in powder.
And if you are a kitchenette, dare to make one of our recipes with oatmeal. Your family will be eternally grateful!
Corn is another of the melatonin-rich foods that will bring you no less than 100 mcg per 100 grams of this cereal.
It is also a very interesting option to provide the body with quality carbohydrates, vitamins A, B and C and minerals such as potassium, phosphorus and calcium .
If you are trying to lose weight, look at the supermarket corn flakes without added sugar, to reduce caloric intake. You can sweeten them with sugar without calories . You will not notice the difference!
It is one of the most complete foods that exist, contains eight essential amino acids for the body, carbohydrates of quality, vitamins and minerals. And also melatonin!
That’s right, it is another of the foods that you should include in your diet to sleep better.
As we know it is an energetic food, a good time to consume it and take advantage of its benefits to fall asleep, it is right after finishing the training.
It will help you recover and improve the quality of sleep.
The banana is a very nutritious and energetic fruit with a high content of potassium, which helps protect the heart and avoid high blood pressure.
But we have also included it in our list of foods rich in melatonin thanks to the concentration present in this fruit.
The ideal time of consumption is at breakfast or before you go to exercise, but if you want to benefit from their properties with respect to improving sleep, consume it after finishing the training. You will sleep like a baby!
Natural nuts are an excellent source of healthy fats.
In a recent study from the University of Texas they discovered that this food contains 3.5 ng of melatonin per 1 g of walnut and when eating them, they increase the blood levels of this hormone and improve the capacity to resist the oxidative stress, caused by the radicals free
Being free of carbohydrates, do not be afraid to consume them just before going to sleep. Take a handful of nuts just before going to bed and your results will surprise you.
You might also interested : Vitamins to Boost Immune System | Top 10 foods to raise the defenses