20 Healthy Melatonin-Rich Foods to Eat for Dinner to Help You Sleep Better Through the Night

Melatonin is a hormone that regulates the sleep-wake cycle.. It occurs naturally in the brain, but can also be found in some food which contain it or contribute to its synthesis.

Just as drinking infusions after dinner has become popular to improve sleep and speed up metabolism, people are also gaining more and more weight. A diet rich in melatonin to improve sleep quality and durationand also to prevent insomnia and jet lag.

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We tell you what products it can be taken with dinner or before bed to increase melatonin levels in the body, what is this hormone and what benefits can it bring to us, in addition to higher quality sleep.

What is melatonin and what is it for?

Melatonin is a hormone that helps regulate sleep it is produced in the brain, especially the pineal gland, and decreases with age and certain factors such as stress, caffeine, alcohol, tobacco, or working at night. Serves to improve the quality and duration of sleep, prevent insomnia and jet lag, and reduce fatigue.

Our body synthesizes it naturally according to circadian rhythms. exposure to lightTherefore, it is important to adapt lighting throughout the day, especially in the evening, to stimulate melatonin production.

In addition to light, diet also affects melatonin levels. There are some foods that contain this hormone or promote its synthesis from serotoninneurotransmitter related well-being and mood.

How to get melatonin?

Melatonin is obtained naturally through foods rich in it or promoting its synthesis from serotonin, but it can also be obtained artificially by taking supplementsalthough it is recommended to consult a doctor before taking them to avoid side effects or interactions with other medications.

Ideally do during dinner or 30 minutes before bedtime to increase melatonin levels in the body. Other nutrients that contain or promote melatonin production: magnesium, vitamin B6 and tryptophan.

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What benefits does melatonin have?

Melatonin is a hormone produced in the brain that has a number of health benefits. Some of the most notable:

• Improves the quality and duration of sleep, resulting in improvement of physical and mental health.
• I can have antioxidant and anti-inflammatory effectswhich can protect cells from damage caused by oxidative stress.
• Maybe regulate the immune system and help prevent or treat certain diseasessuch as diabetes or Alzheimer’s disease.
• Help fight against cellular aging and sarcopenia (degenerative muscle loss and strength when aging or leading a sedentary lifestyle), according to an international study conducted by scientists from the University of Granada (UGR) and published in the journal Journal of Gerontology, Biological Science.
• Reduces blood pressure and bad cholesterol levels.which improves cardiovascular health.

What foods contain melatonin or promote its development?

Foods that contain melatonin or promote its production and can be Take at night without interfering with diet or healthy eatingare:

• Melatonin-rich foods: oats, corn, nuts, goji berries, mushrooms, cherries, tomatoes or grapes.
• Foods rich in serotonin and tryptophanIngredients: chocolate (preferably 90% cocoa), cheese, eggs and fish.
• Other foods rich in tryptophan: chicken and turkey.
• Magnesium Rich Foods: spinach, almonds, avocado or pumpkin seeds.
• Foods Rich in Vitamin B6: tuna or salmon.

It is recommended to avoid consumption processed, spicy or stimulating foods such as coffee or tea.

Melatonin Dinner Ideas for Better Sleep

Now that you know some of the foods that are most rich in or promote melatonin, we give you some dinner ideas that will improve your sleep:

• Spinach, feta cheese, walnuts and cherry salad. This salad combines foods containing melatonin and foods containing tryptophan. Plus, it’s a light and refreshing dinner.
• Omelet with mushrooms and cheese. Mushrooms are one of the mushrooms that contain the most melatonin and are an important source of protein. To the omelet, you can add a slice of whole grain bread, which also contains melatonin, and a piece of fruit, such as grapes or cherries.
• Baked salmon with brown rice and tomatoes. Salmon is a fatty fish containing melatonin and Omega 3, which improve cardiovascular and brain health. Brown rice and tomatoes are also melatonin rich foods and they also provide fiber and antioxidants.
• Grilled chicken breast with avocado and tomato salad. As we have already seen, these foods, rich in melatonin, tryptophan and magnesium, are good for improving sleep. You can take an ounce 90% cocoa chocolate for dessert.
• Yogurt with goji berries and oats. Yogurt is a dairy product that contains tryptophan and calcium, which help produce melatonin. Goji berries are fruits native to Asia that are high in melatonin and antioxidants. Oats also contain melatonin as well as a lot of fiber.

What are the side effects of taking melatonin supplements daily?

Daily use of melatonin supplements may have some benefits, but also some risks

therefore, they should be taken with caution and under medical supervision.

• May cause side effects such as headache, nausea, dizzinessdaytime sleepiness, irritability, restlessness, confusion, or nightmares.
• Maybe interact with certain medications such as anticoagulants, anticonvulsants, contraceptives, antihypertensives, antidiabetics or immunosuppressants.
• It can change the body’s natural hormonal balance and influence the production of other hormonessuch as cortisol, thyroid hormones or sex hormones, which may have effects on metabolism, reproduction or mood.
• May cause tolerance or dependence with long-term use or in high doses.

Melatonin is not a substitute for good sleep or a healthy lifestyle. The appropriate dosage may vary depending on the person and situation, but is generally recommended. do not exceed 5 mg per day and take 30 minutes to 2 hours before bedtime..