Nutrition rich in the hormone melatonin and what does it mean for your health?
Melatonin is a hormone that is produced in our brain by the pineal gland. It helps control our sleep-wake cycle. Do you have to deal with a deficiency of melatonin? Then you can replenish this stock by swallowing a dietary supplement daily. Much better is to eat healthy and natural. There are many natural foods with a relatively high dose of melatonin. This hormone melatonin plays an important role in our sleep. Deficiency makes you difficult to fall asleep. In this case, the quality of your sleep also leaves much to be desired. But melatoninge can mean a lot more to your health than you might think at first sight. It makes you lose weight even faster.
Nutrition rich in the hormone melatonin:What does melatonin do to your body?
Nutrition rich in the hormone melatonin. Our biological clock watches over our natural sleep and waking cycle. It controls the amount of melatonin we produce at the same time. This level rises as the day progresses and remains very high at night. In the morning this concentration gradually decreases. Light determines to a large extent the amount of melatonin we make ourselves. The shorter and therefore darker the days, the more changeable we produce melatonin. And that is one of the main causes of a winter dip, poor sleep and sleep problems. The production of melatonin also decreases as we age. In fact, in the end, there are people who no longer produce melatonin at all.
Nutrition rich in the hormone melatonin: Melatonin as a sedative
Nutrition rich in the hormone melatonin: that melatonin has an important influence on our sleep is therefore clear. Many therefore use this hormone and strong antioxidant as a natural sedative. Unlike chemical hypnotics, take melatonin several hours before bedtime, otherwise it will not work, or you will become sleepy during the day. Much better than swallowing dietary supplements containing melatonin is eating natural food that naturally contains this hormone.
Nutrition rich in the hormone melatonin makes you sleep better
Nutrition rich in the hormone melatonin: instead of swallowing dietary supplements with melatonin daily, we better eat healthy and natural. Melatonin is found mainly in fresh fruits and vegetables but also in raw nuts, seeds and seeds. Unprocessed means unsalted, not roasted and unroasted. For example, it has recently been shown several times that those who regularly ate a handful of sour cherries have more melatonin in their blood than others who do not.
Nutrition rich in the hormone melatonin also makes you lose weight faster
Nutrition rich in the hormone melatonin does not only make you sleep better. It likewise helps you burn more stored fat and lose weight quickly. Because your muscles burn energy (calories) during your sleep, you also lose excess weight while you sleep. The longer you sleep, the easier you lose weight.
More nutrition with melatonin:
The greatest concentration of melatonin is undoubtedly found in sour cherries and sour cherry juice. They’re packed with natural melatonin. Give preference to concentrated cherry juice, and you will also sleep longer.
Nutrition rich in the hormone melatonin: Goji berries
Chinese have been using this superfruit for centuries as a natural remedy for sleep problems and stress. American studies showed that goji berries make us sleep faster, healthier and longer. Preferably use fresh and organically grown berries. In dried goji berries we no longer find melatonin.
The results of several scientific studies showed that mainly Dutch tomatoes burst with melatonin. Amazingly, tomatoes that grew in the shade contain much more melatonin than those from full sun. Dutch cherry tomatoes and Roma tomatoes are richer in this hormone than Spanish tomatoes. In chili peppers, we know the reverse phenomenon. The more sun the more melatonin they deliver.
Nutrition rich in the hormone melatonin: Pineapple
Compared to cherries, pineapple contains much less melatonin yet it helps replenish your stock of this hormone. So eating pineapple regularly is a good idea. Especially because this fruit still has many benefits in terms of your health. It also helps you burn more fat and lose weight easier at the same time.
Eating a banana daily, especially with breakfast, increases your melatonin levels in your blood by as much as 180 percent.
Nutrition rich in the hormone melatonin: Oranges
Double your supply of the sleep hormone.
Daily eating a handful or 25 grams of seeds is highly recommended. They are an important source of healthy fats, contain the right carbohydrates and are a healthy alternative to meat. Seeds are also a major supplier of melatonin, and certainly mustard seed. This is also the case with broken flax seeds, sunflower seeds, fennel seeds and green cardamom.
Walnuts and almonds
In addition to a large amount of vitamin E, walnuts and almonds also contain omega 3 fatty acids, magnesium and natural melatonin. Thus, according to American studies, the amount of melatonin in the blood increases after eating walnuts. Almonds also contain a lot of the soporific substance.
More nutrition with melatonin
- Fresh fruit:sour cherries, pomegranate, strawberries, ripe bananas, red grapes and red wine, olives, cucumbers and tomatoes
- Fresh vegetables:broccoli, corn, asparagus, sprouts
- Unprocessed nuts:walnuts, peanuts
- Pits:sunflower seeds
- Herbs:mustard seed, Ginger, fresh mint, St. John’s wort
- Tea:black and green tea
- Grain and cereal products:barley, grain, oatmeal, oats and bran
Combining natural melatonin with a dietary supplement
It is especially the most healthy food such as fresh vegetables, fruits, nuts, seeds and kernels that supply a lot of melatonin. To enjoy all the benefits we should get more than one milligram of this hormone daily. We never get that out of our daily diet. But it is and remains healthy. Adults take 0.2 mg to 5.0 mg of melatonin daily. The correct dose varies from person to person and you first discuss it with your GP.
The use of melatonin is also recommended for:
- Treatment of Seasonal Affective Disorder (SAD)
- Checking the sleep pattern in people working on night duty
- Reducing sleep disorders and confusion after surgery.
- Reduction of chronic headaches, cluster headaches and migraines.
- Protects against osteoporosis
- Provides a strong nervous system and a healthy brain
The main side effects melatonin are:
- Lower body temperature.
- Vivid dreams.
- Morning temper.
- Minor changes in blood pressure.