Melatonin is a hormone secreted by the brain that fulfills multiple functions in the human body, participating in numerous cellular and neurophysiological processes. Among them, for example, the regulation of sleep and the strengthening of the immune system stand out.
But it also has an antioxidant activity, which gives it an important role in the aging process and in sexual activity. Not in vain in some circles melatonin is taken as the hormone of youth. The problem is that, precisely because of the aging of the organism, from the age of 30 it produces it in less and less quantity.
This means that the lower endogenous availability of melatonin must be compensated with a diet that contains either the hormone itself, or tryptophan, which is an essential amino acid through which it is synthesized in the body, after tryptophan has been transformed into serotonin and this into N-acetylserotonin, which is the precursor of melatonin.
Foods rich in tryptophan are eggs, dairy, legumes, nuts and fruits.
However, there are also foods that contain small amounts of melatonin:
• Walnuts: in each gram of this dried fruit there are 3.5 nanograms of melatonin and there are studies in which it is shown that eating walnuts regularly increases the presence in the bloodstream of this hormone and allows to counteract the oxidative stress caused by the increase in radicals free that occurs with age. In addition, it should be noted that these nuts contain other nutrients that are important for the body, such as vitamins B and C and omega-3 fatty acids. In addition, walnuts contain important nutrients, such as vitamins B and C, proteins, and fatty acids such as Omega 3.
• Banana: traditionally the consumption of this fruit has been recommended at night because they help to fall asleep and regulate the sleep-wake cycle. It is probably due to the melatonin it contains, in addition to being rich in potassium, a cardioprotective mineral.
• Tomatoes: to its high content of lycopenes and vitamins A, C, E and K, we must add the presence of a small amount of melatonin, so it is recommended that it is a regular part of the diet.
• Cherries: some species, the most acidic, have a high content of melatonin, even more than that found in the blood of some mammals.
• Rice, oats and sweet corn: these are the foods with the highest content of melatonin per gram, in addition to offering a high concentration of vitamins and minerals.
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