Products containing melanin table. The sleep hormone melatonin: what foods contain it and what contributes to its formation. Medicinal herbs with melatonin

In our body, a lot of hormones are synthesized daily, which ensure the full functioning of our body, the consistency of the actions of all its organs and systems. It is hormones that are largely responsible for our mood and general condition, so violations in their production quickly affect our well-being. One of the important hormones for humans is melatonin. And today we will talk about which foods contain the most melatonin.

Melatonin is synthesized by our pineal gland, which in turn is located in the brain. It is this hormone that is necessary to synchronize the biorhythms of our body, which is why it received the name sleep hormone. In addition, this substance has a complex effect on the activity of the hormonal and immune systems of the human body. It is believed that the lack of melatonin is fraught with the development of depression, anxiety and all sorts of problems with sleep. Also, such a deficiency provokes failures of metabolic processes, disturbances in the activity of the mental system, etc.

Melatonin in food

Melatonin is able to be synthesized in our body under the condition of a varied diet, which should be balanced and saturate the body with carbohydrates, proteins, calcium and vitamin B6. In certain products, this hormone is present in its pure form, in others it contains components that are important for its uninterrupted production.

So, melatonin in its pure form is present in the composition of:

sour cherries;
- corn;
- mustard seeds;
- ginger root;
- bananas;
- tomatoes;
- rice;
- carrots;
- radishes;
- figs;
- asparagus;
- parsley;
- oatmeal;
- nuts;
- barley;
- raisins.

Traditional medicine experts say that melatonin can also be obtained from some medicinal herbs presented:

medicinal chamomile;
- Melissa;
- common hops;
- motherwort.

To saturate the body with melatonin, it is necessary to prepare infusions based on such herbs and take them half an hour before the planned night's rest.

The production of melatonin in the human body is impossible without sufficient consumption of tryptophan, which is an amino acid. This substance is also found in some foods, so rich in it:

Pumpkin;
- walnuts and almonds;
- sesame seeds;
- cheese;
- dietary beef;
- turkey fillet;
- high quality chicken eggs;
- dairy products.

As for vitamin B6, which is also necessary for the full synthesis of melatonin, a significant amount of it is present in the composition:

spinach;
- yeast;
- rice and other cereals;
- legumes;
- carrots;
- bananas;
- all kinds of nuts;
- meat;
- cod liver;
- dairy products, etc.

Calcium for the production of melatonin can be obtained from:

All kinds of dairy products;
- soybeans;
- almonds;
- pumpkin and sesame seeds;
- bananas;
- sardines;
- tuna;
- broccoli etc.

Readers of Popular Health should be aware that the natural synthesis of melatonin in the human body is slowed down, disrupted, or completely stopped by the consumption of alcoholic beverages, smoking, and the intake of caffeinated foods and drugs.

Additional Information

As you know, the periods of wakefulness and sleep for each of us are replaced by a certain cycle, and it depends primarily on external conditions. The most important condition for the correct flow of biorhythms is light. Therefore, it is in the evening and at night that our body synthesizes melatonin, which allows us to prepare for a night's sleep and get a good night's sleep.

Since during the period of night rest the human body recovers, accumulates strength and optimizes the activity of various organs and systems, melatonin deficiency can not only worsen the depth and quality of sleep, but also overall well-being.

Few people know, but melatonin is also a powerful antioxidant, it is able to absorb free radicals. During the period of night rest, this substance is able to penetrate into all tissues and organs, which leads to the neutralization of the destructive effects of oxidation.

Thus, we can conclude that melatonin plays the role of complex protection against aging. In fact, with age, the production of such a hormone decreases, which also plays a role in the natural aging of the skin, organs and systems.

In addition to melatonin, the pineal gland also produces serotonin, which is known as the hormone of happiness. Its lack is fraught with the development of depressive states, the slow course of thought processes and a pronounced deterioration in mood. Serotonin deficiency is treated with antidepressants. Melatonin is produced directly from serotonin, so when there is a lack of melatonin, the body has to choose between good sleep and a good mood. But most often both functions are violated, and a person develops complex health problems.

The maximum amount of melatonin in the body is synthesized between twelve o'clock at night and four or five in the morning. But at the same time, exposure to bright white light completely stops the production of this hormone, and the use of all kinds of electronic devices with a flickering screen leads to sleep rhythm disturbances, as a result of which the brain mistakenly assumes that it is daytime. Therefore, to increase the amount of melatonin in the body, it is necessary not only to take foods that contain it the most, but also to abandon the use of a smartphone and TV at night and in the evening. Also pay attention to Melatonin tablets, their instructions for use are on the website in the section drugs with the letter "M".

Melatonin is one of the vital hormones that has a beneficial effect on human health. It helps to eliminate anxiety, depression, and also normalize sleep. In addition, this hormone is rightfully considered a source of longevity, and it helps maintain good physical shape. From this article, you can learn about which foods contain melatonin, what beneficial properties this hormone has, as well as the factors under which the level of this substance in the body is rapidly decreasing.

Effects of melatonin on human health

This hormone has a positive effect on the immune system and the thyroid gland. Recent studies by scientists have proven that melatonin prevents the formation of cancer cells. In addition, this substance is capable of:

Slow down the aging of the body;
Accelerate metabolism and fats, normalize weight;
Improve sleep;
Reduce energy costs;
Promote the absorption of vitamin A;
thin the blood;
Normalize blood pressure;
Prevent blood clots.

The human body is able to independently produce the required amount of melatonin. However, a number of reasons can lead to a decrease in the production of the hormone in the body, and, consequently, to its shortage. These factors are:

Excessive bedroom lighting. When exposed to light, melatonin is produced much more slowly;
Excessive consumption of coffee and energy drinks;
Exposure to medications such as sleeping pills, antidepressants, antipyretics, and pain relievers;
Improper nutrition;
Work at night.

Contraindications to the use of foods high in melatonin

The only contraindication to the use of foods high in melatonin is during pregnancy and lactation, since the effect of this hormone on the health and development of the unborn baby has not yet been studied.

Melatonin: a vital hormone that has a positive effect on the entire body

Foods high in melatonin

There are two ways to compensate for the lack of this hormone in the body: with the help of medicines and by including foods rich in melatonin in your diet. Foods high in melatonin include rice, corn, bananas, tomatoes, berries (especially cherries), nuts (almonds and pine nuts), and bran bread.

cereals

Rice

Rice contains a large amount of melatonin - 150 nanograms (for reference, 1 nanogram is equal to 0.000001 milligrams) per 100 grams of product. For the best absorption of this hormone, it is best to eat this cereal boiled (or steamed) without salt.

Corn grits

Corn porridge is no less useful. It contains 180 nanograms of melatonin per 100 grams of product. For the best absorption of this hormone, it is recommended to cook this porridge with milk. In order to replenish the required daily dose of melatonin, it is enough to have breakfast with 200 grams of corn porridge.

Oat groats

Oatmeal contains a sufficient amount of melatonin - 79 nanograms per 100 grams of product. In addition to replenishing the daily norm of this hormone, porridge based on oats, with the addition of 1 tablespoon of honey, will help improve mood and avoid depression.

Vegetables, fruits and berries

Cherry

Sour cherries contain a record amount of melatonin - 1350 nanograms per 100 grams of product. Eating a handful of these berries in the evening will provide you with a deep and sound sleep.

Bananas

Unripe bananas contain 34 nanograms of melatonin per 100 grams of product, for which the people have received the name "sleeping pills in the peel." In addition, the potassium and magnesium contained in its composition contribute to muscle relaxation.

tomatoes

Ripe tomatoes contain a significant amount of melatonin, approximately 54 nanograms per 100 grams of the product. Tomatoes help increase energy, and also prevent the occurrence of benign and malignant tumors.

Walnuts

Walnut is also rich in melatonin. It contains 270 nanograms of melatonin per 100 grams of product. The required daily dose of these fruits is 30 grams. With regular use of walnuts, your skin will acquire an even velvety tone, and your hair will become shiny and silky.

Ginger root

Ginger root contains a large amount of this hormone - 142 nanograms of melatonin per 100 grams of product. This spice has anti-inflammatory, wound healing, and tonic properties. In addition, ginger stimulates the body's immune system.

From this article, you were able to find out what melatonin is, what effect it has on the human body, and which foods contain the maximum amount of this substance. Melatonin is a vital hormone that helps eliminate feelings of fatigue, anxiety, and even prevent depression. It is produced in the human body, although under the influence of certain factors, the content of melatonin in the blood can drop sharply. In such cases, it is recommended to include foods high in this hormone in your diet, such as cherries, bananas, tomatoes, and rice.

Melanin is a natural pigment that is present in the body of absolutely every person. The main role of this substance is that it is responsible for the color of the epidermis, hair, and eyes. Many mistakenly take melanin solely for a “coloring” substance, but this is not entirely true. The pigment plays another important role. It has protective properties. If there is not enough melanin in the body, a person often and rather quickly burns under the influence of sunlight, when a lot of age spots appear on the skin. The deficiency of this pigment reduces the protective properties of the dermis, so the question often arises of how to increase its concentration in the body. It may sound quite paradoxical, but melanin can be replenished by a special diet with foods enriched with this pigment.

The main and most important role of melanin is to protect the skin from ultraviolet negative radiation. Due to the presence of this pigment in the body, there is a partial absorption of carcinogens. In people with a lot of melanin, burns do not appear on the skin, and the tan lies beautifully and evenly.

The remaining "safe" part of the ultraviolet is heat, some of which is involved in the photochemical reaction. Thus, cells do not regenerate, which means that malignant formations do not form, and the amount of radionuclides decreases sharply. The highest concentration of pigment accumulates in the immediate vicinity of the cell nucleus, due to which the genetic material receives excellent protection.

Protection from UV rays is not the only function that melanin performs. The pigment has a number of other effects:

neutralizes free radicals;
accelerates biochemical reactions and processes;
reduces the impact of various stress factors;
normalizes the protective functions of the body;
supports the functioning of the liver and thyroid gland in a normal state;
is directly responsible for eye color and natural hair color.

The older the person, the less melatonin in his body. This is what causes gray hair and pigmentation. Therefore, wanting to look beautiful and attractive even in old age, you should be careful about your own diet. It is necessary to take care of a balanced diet, which must contain foods that stimulate the synthesis of melanin.

The pigment is normally produced in the body when a person leads a healthy lifestyle - happens in the fresh air, does not stay in the sun for longer than the recommended time, goes to the sea, moderately engages in physical activity. In some cases, specialists prescribe various nutritional supplements to patients with reduced melanin that increase pigment production and various synthetic complexes.

To prevent a lack of a substance, it is enough to look at your daily diet and include foods that contain this pigment in the menu:

Product category	Specific items	General properties
Animal products	Beef, dairy products (cheese, cottage cheese, milk), seafood (mussels, oysters, clams, lean fish, seaweed), turkey, offal (liver, kidneys)	In addition to melanin, they contain copper and protein, which are needed to produce the pigment in question, the substances give the skin more elasticity.
Grains, legumes, greens	Sesame, pumpkin seeds, beans (soybeans, beans, lentils, peas, chickpeas), cereals and any kind of cereals (mainly buckwheat, oatmeal, rolled oats), lettuce, spinach, celery, dill, parsley, green onions	The products on this list are rich in vitamins A, E, B, which contributes to the significant absorption of other beneficial components obtained directly from food.
Orange fruits, vegetables	Pumpkin, carrot, apricot, melon, peach, persimmon, tangerine, orange	They contain a large amount of carotene, which gives the fruits of these plant crops a rich shade, and also increases the amount of melanin produced and the efficiency of the process.
Other source groups	These are nuts (peanuts, almonds, hazelnuts), some fruits (bananas, avocados, coconuts), vegetables (cabbage, beets), leafy crops with dark shades	All of them provide an increase in the process of melanin production, but this happens to a lesser extent in comparison with the previous listed groups.

Including these foods in the diet can significantly increase the concentration of melanin in the body, even in old age.

The most useful foods for the production of melanin are orange-colored vegetables with fruits, grains and legumes, as well as animal products. If you eat these foods regularly and in large quantities, you can delay the appearance of gray hair and dark spots on the skin.

We should not forget about a balanced diet, as it is necessary to comply with the measure. When a food that produces melatonin is abused to the detriment of other products, this negatively affects the general condition of a person.

There are a number of products that, on the contrary, reduce pigment production. If such food is regularly present in the diet, then melanin is sharply reduced. People who want to have a beautiful and even tan should avoid eating these products on a beach holiday and before taking sun procedures, this food is completely excluded from their daily menu:

overly salty crackers that are eaten with beer, chips, as well as peanuts, marinades and salted food;
rich pastries, cakes, pies with buns, ice cream, cakes, sweets, marmalade, marshmallows, waffles and cookies;
alcohol, and in particular wine, martini, cognac, rum, aperitif, vodka and other alcoholic beverages;
carbonated drinks, strong coffee with tea;
boiled corn.

In addition, you need to know that melanin depends not only on the food they eat, but also on genetics. It is impossible to change genetic factors, but a properly formulated diet can increase the concentration of melatonin, and, therefore, avoid the appearance of gray hair and age spots.

Melatonin is an important pineal gland hormone. Its action is primarily aimed at regulating the daily rhythm of the endocrine and nervous systems. Melatonin eliminates depression, anxiety, normalizes sleep. It is known that high levels of the hormone contribute to longevity and good physical shape in old age.

A lack of melatonin provokes diseases of the psychological sphere, metabolism and internal organs.

The main amount of the hormone is produced in the body. For the chemical synthesis of this substance, a special amino acid, tryptophan, is required.

The amino acid precursor of melatonin is not produced by human cells. It is considered indispensable, since the body cannot compensate for its lack of food on its own.

Tryptophan and melatonin in foods can affect blood levels of the hormone. By composing your diet in a certain way, you can achieve an increase in the concentration of melatonin in the blood.

The effects of this increase:

sleep improvement;
consistently good mood background;
rejuvenation;
normalization of metabolism.

The positive effect of the diet is manifested under the condition of the correct daily regimen. In addition to a balanced diet, a sufficient night's rest is necessary for the synthesis of the hormone.

foods containing tryptophan

The following types of foods are sources of the essential amino acid tryptophan:

dairy;
meat;
legumes;
cereals;
nuts.

Especially rich in amino acids are hard cheeses, cottage cheese, cocoa, soy, almonds, hazelnuts, oatmeal and whole grain bread.

Tryptophan is well absorbed and converted into melatonin if the food contains vitamins, microelements and carbohydrates. All these substances contribute to the active synthesis of the hormone from the amino acid.

The combination of all these elements is found in some dishes that are especially often cause food addiction. Some people cannot go to bed calmly or just calm down at the end of the working day without chocolate, ice cream, a sandwich or dessert with nuts.

Products with melatonin

In addition to the precursor amino acid, the hormone itself is also present in food.

What foods contain melatonin can be understood by observing their effects on the central nervous system. Food with a high concentration of the hormone promotes relaxation and peace.

Melatonin is found in:

rice;
corn;
barley;
bananas;
carrots;
radish;
tomatoes;
berries (for example, cherries);
bran bread;
nuts (almonds, cedar).

It is known that the content of the hormone in food affects the level of melatonin in the blood only under favorable conditions. This biologically active substance is partially destroyed by enzymes of gastric and pancreatic juices.

Medicinal herbs with melatonin

Medicinal plants can increase the concentration of melatonin in the blood. The influence of the following plants is especially noticeable:

medicinal chamomile;
Melissa;
common hop;
motherwort.

It is necessary to take an infusion of medicinal herbs 30-40 minutes before going to bed. In addition, herbal preparations are available in the form of extracts, tablets and biologically active food supplements.

What reduces melatonin levels

Melatonin synthesis is impaired by a diet based on fats and proteins. Such diets are sometimes recommended for weight loss. Strict adherence to such a diet leads to a decrease in the conversion of the precursor amino acid into a hormone.

An unbalanced diet, devoid of sufficient calories, vitamins and trace elements, also reduces the production of melatonin in the body. Enrich your diet with calcium, selenium, vitamins C, E, B6. To do this, eat more fruits, cereals, lentils, fish and poultry.

Blocks the production of coffee hormone. Strong tea, tonic energy drinks have the same property. Reduce your consumption of these drinks to 1-2 cups per day. It is especially important to move all the receptions of caffeinated products in the morning.

Smoking and alcohol also reduce melatonin synthesis in the pineal gland. Give up bad habits to improve sleep and well-being.

It is known that some medicines help to reduce melatonin in the blood.

These side effects are:

chemical sleeping pills;
antidepressants;
caffeine;
painkillers;
antipyretic;
calcium channel blockers;
beta blockers.

We spend almost half of our lives sleeping. How to make our sleep healthy? What helps you sleep peacefully? It turned out that certain hormones are responsible for sleep, which scientists were able to identify relatively recently - in the 70s of the twentieth century.

Melatonin is the name of the sleep hormone. And he has an antipode - the hormone orexin, which is responsible for wakefulness and the accompanying feeling of hunger. Over the past 40 years, melatonin researchers have found that the folk saying “go to bed and everything will pass” did not appear out of nowhere.

Melatonin has not only sedative (sleepy), but also antioxidant, rejuvenating properties, and in addition, it strengthens the immune system and even fights cancer cells!

Sleep menu

Fortunately, there is a whole TOP list of foods that contain melatonin and tryptophan and promote the production of serotonin. If you suffer from insomnia, then it is better to use natural products and eat them before bed than to get carried away with sleeping pills. It is even more far-sighted to regularly include something from this list in the evening meal:

Bananas. "Sleeping pills in the peel." They stimulate the production of serotonin and melatonin, contain potassium, as well as magnesium, which helps stabilize mood and relax muscles.

Cherry and sweet cherry. These berries are a natural source of melatonin, a substance that controls your internal clock and balances your sleep. Experts recommend eating a handful of these berries an hour before bedtime. If you want to sleep on a plane or train, always take cherries or sweet cherries with you.

Milk. A happy union of tryptophan and calcium, which helps the brain absorb tryptophan. For many children, warm milk with honey is the perfect sleep aid. So why not take their example? In addition, milk also affects the psyche. It seems to immerse a person in the half-forgotten feelings of early childhood, when a bottle of milk personified peace and comfort.

Turkey meat, almonds and pine nuts, whole grain bread.. In the evening, it is good to eat a sandwich of turkey and whole grain bread. A small amount of glucose (in the form of honey or jam) will help block the excess orexin that prevents us from shutting down and falling asleep. Just don't get carried away! A large amount of sweet is perceived by the brain as a signal for a new cycle of activity.

Chamomile tea. Chamomile ranks first among soothing drinks for a reason. It has a mild hypnotic effect and serves as an ideal natural relaxant for both the body and the soul.

Baked potato. The stomach will not overload a small amount of baked potatoes - it absorbs acids that interfere with the production of tryptophan. To enhance the sedative effect, potatoes can be mashed in a spoonful of warm milk.

Oatmeal in milk with a spoonful of honey. It will have a calming effect on the body and satisfy the feeling of hunger. If troubles or depression interfere with sleep, try adding two teaspoons of flax seeds to your evening oatmeal. Flax seeds are rich in omega-3 fatty acids that improve mood.

Onion soup. Onions contain a special sedative substance, quercetin, due to the sedative properties of which onions have been used as a remedy for insomnia since ancient Egypt.

These foods relax tense muscles, calm the nervous system, stimulate the production of sleep-inducing hormones - serotonin and melatonin - and do not burden the stomach.

Sleep control menu

Canned and smoked meat. In the late hours, a ham sandwich would be a bad idea. And also bacon, sausages and smoked meat, as they contain a lot of tyramine - an amino acid that causes the brain to produce norepinephrine - a hormone that stimulates the brain, which causes insomnia and slight nervousness.

Chocolate. Be careful with chocolate of any kind. Many older people are very susceptible to caffeine, so that even a small amount eaten, for example, with ice cream, can cause sleep problems. Scientifically speaking, chocolate contains tyramine, an amino acid that has a stimulating effect.

Energy drinks. These drinks are high in the caffeine-like amino acid taurine, which causes tension and promotes the production of adrenaline. The latest research shows that even during the day, energy drinks prevent sleepiness in the evening and cause restless sleep.

Ketchup. Chili peppers, pizza, and spicy foods are indigestible on their own, and therefore can disturb sleep. Sour cream, combined with spicy foods, leads to the production of stomach acid, causing heartburn and other symptoms that interfere with sleep.

Alcohol. A couple of glasses of wine at night can relax you, but it can also have the opposite effect by disrupting your sleep. Alcohol contributes to dehydration, as a result of which you will be forced to wake up often to go to the toilet.

Based on materials www.health-conscious-travel.com