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News Topical, Digital Desk : Melatonin hormone plays a very important role in getting good sleep. Our body naturally produces this hormone but with age its quantity decreases. By the way, these days people of all ages complain about sleeplessness or not getting enough sleep. In such a situation, let's know what things should be included in the diet to increase the melatonin hormone, which can help in getting good sleep.
What is melatonin hormone?
It is naturally produced in the human brain and is released in the body as the night progresses. This makes you feel sleepy. This is why it is also called the ' sleep homone '. It signals your body to relax and prepare for sleep. Although less than 1 milligram of melatonin is naturally produced in the body every day, it decreases with age.
This hormone does not only make you sleep
Although the melatonin hormone was earlier known only for controlling the circadian rhythm, it has some other benefits as well. It is helpful in making the immune system healthy, reducing oxidative stress in the body and also improving the mood. However, research is still going on regarding these benefits.
These foods contain the most melatonin
- Pistachios: Pistachios have the highest amount of melatonin compared to other nuts and are also rich in magnesium and B6. They are considered helpful in increasing melatonin. Just by eating a handful of pistachios, you get a good dose of melatonin.
- Walnuts: Walnuts are high on the list of nuts rich in melatonin. If consumed regularly, it will help you meet your daily dose of melatonin. You can easily prepare it as a snack.
- Milk: It is believed that if you are having trouble sleeping, drinking a glass of lukewarm milk helps in getting a peaceful sleep. Along with melatonin, milk also contains an amino acid called tryptophan , which helps the body to make melatonin. Therefore, drinking cow's milk regularly provides melatonin. However, it is found less in milk as compared to pistachios and walnuts.
- Grapes: This is a very convenient fruit to snack on because it neither requires peeling nor cutting. However, the amount of melatonin in grapes depends on its variety and place of growth.
- Kiwi: Its taste is slightly sour and tangy. It does not contain much melatonin but the serotonin found in it is considered good for inducing sleep.
- Mushrooms : White button mushrooms are rich in melatonin, making them high on the list of plant-based sources. You can eat them in pasta, soups or vegetables.
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