9 Melatonin-rich Foods For A Good Night’s Sleep

In addition to providing melatonin, the foods below help you sleep better thanks to the other nutrients in their composition. They optimize heart rate and fight stress.

9 foods rich in melatonin for a good night's sleep

Do you eat foods rich in melatonin? Melatonin is a hormone secreted naturally by the body, which contributes to physical and mental well-being.

Melatonin is involved in regulating the circadian rhythm, which prepares the body for sleep. At the same time, this hormone participates in various neuroendocrine, neurophysiological and immune processes, which ensure the proper functioning of the body.

Despite the above, melatonin is produced in the body only during the night. Thus, when this process is disrupted, the person may experience difficulty falling asleep and resting properly.

To avoid sleep disorders, it is advisable to eat foods rich in melatonin that help you sleep better. Below we present 9 of the best options.

Foods rich in melatonin that improve your sleep quality

1. Onions

Onions on the list of foods rich in melatonin

Onions are rich in essential nutrients that stimulate melatonin production. This food contains vitamins, minerals and amino acids that help regulate circadian rhythms.

Regular consumption of onions helps eliminate toxins from the body. In addition, this vegetable improves bloating and combats water retention.

2. Asparagus

Asparagus is recommended as a natural remedy against insomnia. The reason is its rich content of tryptophan, an amino acid that stimulates the production of melatonin during the night.

At the same time, asparagus contains vitamin C, folic acid and essential minerals that strengthen the immune system. In addition, due to its high fiber content, this vegetable stimulates persistence and prevents constipation.

3. Bananas

Bananas on the list of foods rich in melatonin

Bananas are foods rich in melatonin, the substance that induces the sensation of sleep. Therefore, these fruits are an excellent remedy against insomnia.

At the same time, bananas are a source of tryptophan and essential minerals that prevent muscle cramps during the night, contributing to a peaceful sleep.

4. Cherries

Cherries are among the most recommended foods for improving sleep quality. They contain vitamins A, C and E, whose antioxidant effects diminish the negative effects of stress.

In addition, cherries are foods rich in melatonin and essential minerals that help relax muscles.

5. Nuts

Walnuts on the list of foods rich in melatonin

Walnuts and other oily fruits contain omega 3 fatty acids, healthy fats that reduce inflammation, lower bad cholesterol and fight many other cardiovascular problems.

Walnuts contain low doses of melatonin and amino acids, which help improve sleep quality. However, having a large number of calories, it is not recommended to consume them in excess.

6. Ginger

Ginger root has anti-inflammatory and antioxidant properties that diminish the negative effects of free radicals. Its natural oils, including ginger, protect cells from environmental toxins and pests.

In addition, regular consumption of ginger increases melatonin production and has a relaxing effect, treating insomnia.

7. Brown rice

Brown rice on the list of foods rich in melatonin

Brown rice is a source of carbohydrates and natural fiber that stimulates calorie burning, helping to lose weight. Rich in vitamin B complex, this food protects muscles, the cardiovascular system and the brain.

Eating brown rice, especially for lunch or dinner, provides a low dose of melatonin and helps you sleep better.

8. Oats

Oats are rich in essential nutrients beneficial to the body. It is considered a whole grain, which contains a high amount of tryptophan and amino acids that stimulate melatonin production.

In addition, oats also offer the following benefits:

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

9. Pineapple

Pineapple on the list of foods rich in melatonin

Pineapple contains essential enzymes and minerals that regulate the circadian rhythm and help you enjoy a truly restful sleep. This fruit ensures a balance of serotonin and melatonin, two substances that help relax the body in order to induce drowsiness.

Do you usually eat these foods rich in melatonin? Now that you know how beneficial they are for improving sleep quality, consume them regularly and take advantage of all their extraordinary properties.