Melatonin is called a hormone of sleep. With the onset of darkness, its synthesis begins. It is produced when natural and artificial light does not fall on eyes. With age, the production of melatonin decreases, so the elderly have problems with sleep. This hormone does not accumulate in the body, and, therefore, its daily production in sufficient quantities is very important.
In order to occur the synthesis of melatonin, carbohydrates , vitamin B6, calcium and amino acid tryptophan should enter the body. The synthesis is also facilitated by an unloading day and exercise. There is even a sports nutrition with melatonin. It is cheaper than pharmacological drugs.
What foods contain melatonin?
Melatonin in foods is present in ready-made rice, Herculean flakes, oats, carrots, figs, tomatoes, radish, bananas, parsley and almost all kinds of nuts. It is best to eat melatonin for dinner, eating foods that include a large number of carbohydrates, proteins and tryptophans.
But it is not enough to only regularly use products containing melatonin. A large number of nicotine, alcohol, tea and coffee interfere with the production of this substance. In addition, such products interfere with the normal phase change of sleep. The production of melatonin can also block some anti-inflammatory drugs. Sleeping drugs also interfere with the synthesis of melatonin. Therefore, they should be taken only in extreme cases.
Where is melatonin contained?
The highest concentration of melatonin in acidic concentrated cherry juice, acid cherry and walnuts. This hormone also contains mustard seed, rice, corn, peanuts , ginger root, oat flakes, barley grains, asparagus, fresh mint and tomatoes. A small amount of melatonin is found in black tea, broccoli, bananas, pomegranate, strawberries, St. John's wort and Brussels sprouts.