15 Foods Rich In Melatonin

Nuts are extremely rich sources of melatonin. Pistachios, walnuts, cashews, almonds, etc. are some of the nuts that are well packed with huge amounts of melatonin.

Although walnut is the richest nut in terms of the amount of melatonin; pistachios, in fact, are highly sought after because of the presence of vitamin B6, which helps tryptophan to produce melatonin thereby, improving the effect of the nut much better.

However, eating nuts as it is may not be easily digestive of many nutrients yet roasting them leads to a reduction of their melatonin as well as nutrition content. Therefore, for better digestion of the nutrients and to boost melatonin at the same time, nuts can be soaked overnight and consumed the next day.

There are two compounds tryptophan and melatonin found in milk. Although the melatonin content itself is not that high in milk, it still depends on the time of day. It was collected in concentrations up to 10 times higher when collected at night.

However, tryptophan's presence in the milk is very much responsible for more melatonin production. Recently, scientists also discovered a mixture of milk peptides, called casein tryptic hydrolysate (CTH), in milk that relieves stress and enhances sleep.

Therefore, drinking warm milk before bed relaxes the muscles and nerves. The warmth soothes the body's calm and promotes the quality of sleep.

Eggs, being high in melatonin also have a high content of tryptophan that can add up to the previous number of melatonin, as tryptophan helps to produce more of it. In fact, eggs are one of the best sources of melatonin among animal products.

This content of nutrients helps to improve sleep quality if eggs are consumed before bed. To retain the most nutritional value of the eggs, methods like poaching, boiling, scrambling, or baking could be opted for. These methods also help to reduce cholesterol oxidation during cooking.

Regarding the cooking processes for eggs, frying is the unhealthiest one as it destroys some of the nutrients. Except for the antioxidants and tryptophan decreasing and the calories rising when eggs are fried, all other methods of cooking eggs provide similar results.

Fish, like eggs, is one of the richest sources of melatonin among animal products. The best fish options for consumption are oily fish like salmon and sardines that provide omega-3 fatty acids which are extremely valuable as they may regulate melatonin synthesis.

The main function of melatonin is to regulate energy metabolism and glucose homeostasis, which makes it possible for the daily distribution of energy required for metabolic functions. This results in the production of serotonin which helps in the production of melatonin.

To preserve maximum melatonin content while cooking, fish can be stewed, made in soup, poached, and baked in the oven. It is not recommended to deep fry as it not only loses melatonin but also omega-3 fatty acids, which makes it the least healthy way to cook fish. 

Seeds, like nuts, are sources that can provide melatonin in rich amounts. Seeds like chia seeds, wolfberry seeds, pumpkin seeds, white and black mustard seeds, etc. are found to have extremely high melatonin content in them. This is the reason why consuming seeds can calm the nerves and promote the quality of sleep.

Among all the seeds, the highest concentration of melatonin is found in white and black mustard seeds, but there is chia seed on the other side, with omega-3 fatty acid and rich tryptophan content that is responsible for producing more melatonin and also serotonin, which makes it capable to work better and more effectively.

However, the gut cannot digest all the nutrients the seeds provide. To make it digestible, seeds can either be roasted or soaked before consuming. However, roasting reduces the melatonin content. Thereby, the best bet for better digestion of all the nutrients and maximum retention of melatonin provided by the seeds is to be consumed after being soaked overnight or at least six to eight hours.

Oats are considered one of the best meals for the body to maintain overall health. It not only is light on the gut but also has a lot of fiber which is a treat for the digestive tracts. However, except for these, one not-so-commonly known fact about oats is that it is an amazing food to promote qualitative sleep.

Melatonin in oats helps to calm the body down and makes it sleepy, but the Tryptophan present in it produces more melatonin than it previously was. Being rich in these two works wonders with all those b vitamins and minerals it has and helps to energize and look after the overall health of a person.

A bowl of warm oatmeal is an amazing way to start the day. However, oats can be consumed at any time of the day for any kind of meal. It can be consumed by the preference of taste, sweet, salty, savory, or spicy, anything works either by making Oatmeals, oat puddings, soups, steamed salads, pancakes, or boiled oats.

It is a well-known fact that roasting nuts results in the deduction of their melatonin content and nutrition content, for which it is recommended not to roast them. But for peanuts, the case is completely opposite. The melatonin level in peanuts becomes higher when roasted than it was when raw.

Peanuts are eaten either in the form of snacking or mixed with the meal. The various forms of peanut include chocolate-coated, roasted (dry and oil), salted as well as peanut butter. All these types have various health benefits and different nutritional profiles.

The healthiest form of peanut among all these various ones is "dry roasted peanut". These not only are rich in melatonin but have lower calories and fats. However, the ones roasted in oil have less sodium which works out well for the heart.

Corn is extremely rich in carbs, vitamin C, antioxidants, magnesium, fiber, melatonin as well as tryptophan. The carbohydrates present in corn stimulate the insulin which leads the tryptophan level to increase which later can convert to serotonin and melatonin in the brain.

However, even if the corn is packed with fiber it is not recommended to have it at night. Although rich in fiber, it is made with cellulose that the human body cannot fully break down because of not having the right enzymes. This troubles the digestive system and sometimes leads to gas and bloating.

Therefore, consuming corn during breakfast or lunch is the key. Corn can be eaten in various ways, either roasted, boiled, pressure cooked, braised, sauteed, slightly pan-fried, etc. This staple food not only will fill the stomach it will fill the body with energy and nutrients, despite the cooking method used.

All kinds of pigmented rice like brown rice, black rice, etc. have been found to contain high levels of concentrated amounts of natural Melatonin. The most is found in red rice.

The presence of melatonin in rice is responsible for improving the quality of rice by reducing the drought stress and salt stress in the seedlings. Rice is also rich in tryptophan which is added to all the proteins present in it and increases the absorption and production of serotonin and melatonin.

The tryptophan in the rice pairs up with high glycemic foods causing insulin to rise leading to relative influx into the brain. This relaxes the brain and muscles and calms the nerves down making one feel sleepy.

This easily digestible berry has natural sugars which provide a quick energy boost. The fiber, and antioxidants found in this elongated yellow fruit improve eyesight, digestion, and heart health as well.

But because the metabolism is lowest at night, bananas are regarded ideal snack to have during the morning or evening because it is rich in potassium. Despite all the considerations, bananas are extremely healthy fruit with lots of good carbs, vitamin B6, magnesium, melatonin as well as tryptophan.

All these nutrients work together to reduce cramps in the muscles, work against anxiety and stress, and also produce serotonin and melatonin to calm the muscles and promote good sleep quality. It can be eaten by itself or with milk and cereals. Bananas not only provide ample nutrients but also make the food tastier.

Melatonin is needed for improved sleep quality therefore, supplements can be found in various forms, including capsules and tablets, liquids, and gummies. But fruits like cherries are one of the best options as all types of cherries have melatonin content but it differs in the amount.

The presence of vitamin A, vitamin C, and magnesium are already capable enough to improve health but the melatonin in the cherries helps the sleep quality a lot. According to the studies, the richest cherries in terms of melatonin are tart cherries like Montmorency, Bing, Balaton, Black Tartarian, North Star, Amarena, etc.

This nutrient-dense superfood not only helps to have a qualitative sleep but also manages stress, balances mood, and speeds the recovery process as well. These also are considered good to be included in the diet plan against kidney diseases. It can be enjoyed in the form of concentrated juice, which is an amazing tool to treat jet lags as well.

Broccoli is also one of the vegetables that have done wonders for health because of the presence of melatonin content. The melatonin present in this vegetable helps itself to improve the quality and freshness of the vegetable. As melatonin regulates the chlorophyll catabolism, it delays the yellowing of broccoli.

This vegetable is rich in fiber but those fibers cannot be digested which is why broccoli is not recommended to be consumed before bedtime, otherwise if for morning or anytime during the day, broccoli is a healthy choice for the meal. Good sleep or proper rest is necessary for the healthy development and function of the brain.

Moreover, broccoli is high in tryptophan which is a great help to the production of melatonin. It is also a rich source of vitamin K, which are believed to be effective in enhancing memory function as well.

Sprouted green lentils are extremely nutritious and are an excellent source of protein, iron, fiber, magnesium, zinc, etc. Lentils do have melatonin before, but after it starts sprouting, the melatonin content increases exponentially.

Being a protein-rich food, tryptophan is obviously found in lentil sprouts, however, the complex carbohydrates present in the lentils work on the metabolism and allow the tryptophan to work most effectively which leads to the production of melatonin which will be responsible for the induction of sleep.

These versatile sprouts are extremely tasty to the taste buds in various ways and can be consumed in various ways like raw by added to salads, cooked into soups, made curries, topped on wraps, prepared as vegan meatballs, garnished on top of any semi-solid food and much more. Each form of preparation gives birth to different forms of taste.

There are numerous varieties of mushrooms either portabella mushrooms button mushrooms or any of the other more exotic varieties, all sorts of mushrooms are stuffed with protein, fiber, and antioxidants.

All types of mushrooms even have a rich source of melatonin and tryptophan. That helps the consumers to be able to have their sleep improved by sleep quality and also time quality.

Moreover, for the mushrooms themselves, the presence of melatonin in them provides them with cadmium tolerance and also plays an important defensive role against various abiotic stresses.

Because melatonin is found to be so important, there are natural and synthetic types of Melatonin. Dietary supplements can be made from animals or microorganisms, but most often they're synthetically made in a lab. But fruits like grapes work as wonder as these can provide melatonin supplements in any form.

Grapes contain natural melatonin, especially when consumed as whole fruit. Red and black grapes typically have higher melatonin levels compared to green varieties. Therefore, consuming grapes before bed is a wonderfully gentle yet simple choice to make. Products made from red and black grapes like red wines, grape vinegar, and grape juice do have melatonin content which promotes the sleep effect and its cycle.

It was the year 2006 when melatonin was first reported in grapes. Later other researches were carried out to find all other benefits.