Melatonin a hormone stashed by the brain that fulfills multiple functions in the human body. Participating in numerous cellular and neurophysiological processes. For example, sleep regulation and strengthening the immune system stand out among them.
But it also has antioxidant activity, which is essential in the aging process and sexual activity. It is not for nothing that melatonin consider a youth hormone in some circles. The problem is that, precisely because of the aging of the body, from the age of 30, it produces less and less.
This makes it necessary to compensate for the lower endogenous availability of melatonin with a diet that contains either the hormone itself or tryptophan, which is an essential amino acid through which it is synthesized in the body after tryptophan has transformed into serotonin and this into N-acetylserotonin, which is the precursor of melatonin.
Foods rich in tryptophan are eggs, dairy products, legumes, nuts, and fruits.
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However, some foods contain small amounts of melatonin:
- Walnuts: in each gram of this nut, there are 3.5 nanograms of melatonin. Studies show that eating walnuts regularly increases. The presence of this hormone in the bloodstream and allows to counteract the oxidative stress caused by the increase in free radicals that occurs with age. In addition, should note that these nuts contain other nutrients that are important for the body. Such as vitamins B and C and omega-3 fatty acids. In addition, walnuts contain essential nutrients, such as vitamin B and C, proteins, and fatty acids, such as Omega 3.
- Banana: consuming this fruit at night has traditionally recommend because it helps fall asleep and regulate the sleep-wake cycle. It is probably due to the melatonin it contains and being rich in potassium, a cardioprotective mineral.
- Tomatoes: to its high content of lycopene and vitamins A, C, E, and K, we must add the presence of a small amount of melatonin. so it recommends that it be a regular part of the diet.
- Cherries: some species, the most acidic, have a high melatonin content, even more than what is in the blood of some mammals.
Rice, oatmeal, and sweet corn: are the foods with the highest melatonin content per gram. Offer a high concentration of vitamins and minerals.