7 foods rich in melatonin that help you sleep well.

Experts say that adding these specific foods to your daily diet can help you sleep better.

When you hear the word "melatonin," you might automatically think of the vitamin supplements people take to help them sleep better at night.

But did you know that you can also get melatonin from the food you eat?

Nutrition expert Paula Doebrich, owner of the private nutrition practice Happea Nutrition, explains: Melatonin is a hormone that regulates the sleep-wake cycle and is often referred to as the "sleep hormone".

"Melatonin reacts to light – more is produced in the dark and less in the light. It can also be produced from certain foods we eat," expert Doebrich explains.

If you're someone who wants to get a good night's sleep naturally, then perhaps it's time to take a closer look at what you're eating every day.

From bananas to nuts, here are seven foods that can help you sleep better at night when you incorporate them into your diet, according to the Times of India.

1. Nut

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Nuts

Nutrition expert Doebrich shared that nuts are all excellent sources of melatonin. "Pistachios and almonds have the highest amounts," Doebrich said.

Both of these nuts also contain a good amount of magnesium, a mineral that can also help you sleep better at night.

2. Milk

There's a reason why your mother might have told you to drink a glass of milk before bed when you were little.

Expert Doebrich shared: "Cow's milk is another source of melatonin, so a glass of milk before bed is actually a good idea."

Interestingly, research shows that milk collected at night, known as nighttime milk, has even more sleep-promoting properties.

3. Cherry Juice (Tart Cherry Juice)

If you love cherries, then you're in luck — tart cherry juice is one of the best sources of melatonin.

However, expert Doebrich notes that not all cherry juices are created equal when it comes to the amount of melatonin they may contain.

"Remember that these findings only apply to sour cherry varieties like Montmorency. Not all cherries have such high melatonin content as this variety," expert Doebrich said.

If you decide to try tart cherry juice, remember to drink it in moderation, as some varieties can be high in sugar.

4. Bananas

Try incorporating bananas into your evening snack if you find yourself having trouble sleeping.

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Incorporate bananas into your evening snack if you find yourself having trouble sleeping.

Expert Doebrich says: “Bananas are an excellent source of melatonin and other nutrients that can help address sleep problems, such as vitamin B6 or magnesium.”

5. Oily fish

Adding fresh fish to your diet is not only beneficial for your health but can also help improve the quality of your sleep.

Dr. Monika Wassermann, a physician at olio lusso, explains: “Oily fish, including sardines, salmon, and trout, are rich in melatonin. They also contain a reasonable amount of omega-3 fatty acids that help maintain healthy blood pressure levels.”

6. Eggs

Eggs are a food rich in melatonin.

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Dr. Wasserman said: Eggs are another food that contains a lot of melatonin. In addition to supporting sleep, the melatonin found in eggs may also have other positive effects on the body.

Dr. Wasserman added: “Research shows that high melatonin levels may reduce the risk of macular degeneration, an age-related eye problem. It may also help prevent Alzheimer’s and Parkinson’s disease. With these two neurodegenerative diseases, you are more likely to enjoy good brain health.”

7. Goji berries

Try some goji berries if you're having trouble sleeping. According to research, goji berries have the highest concentration of melatonin among common dried fruits.

Even better, goji berries add a delicious flavor to both sweet and savory recipes – the possibilities are endless!

Source: https://thanhnien.vn/7-loai-thuc-pham-chua-nhieu-melatonin-giup-ban-ngu-ngon-1851475810.htm