Hi, Hi !!!! Today we will talk about the importance of Melatonin in our body, but first we will define what melatonin is.
Melatonin is a hormone that plays an important role in sleep. The production and release of melatonin in the brain, in the pineal gland, scavenging free radicals of oxygen and slows down the production of nitric oxide. A double antioxidant and anti-inflammatory activity that protects against ageing. Its production is related to the time of the day, that is, it increases when is dark and decreases when is light. Melatonin´s production deceases with age.
Production declines normally after age of 40, then oxidative and nitric stress begin to appear. Therefore, understanding how the body works and how we produce melatonin, we will talk about the natural recommendations to avoid oxidative stress, and how we can produce our own melatonin, slowing the decrease of it production in the body.
The first thing I recommend if to take Turmeric in capsules or natural, as it promotes the production of nitric oxide. It is very easy to find in the market and it has many nutritional properties that provide health benefits. We must bear in mind that we can compensate and prevent the level lowering of this hormone with a diet containing foods rich in melatonin and tryptophan which is an essential amino acid that is synthesized in the body and becomes in N’acetylserotoin which is precursor of melatonin. I always recommend a healthy diet that contains a significant quantity of vegetables, unsaturated and good fats, whole food with an excellent amount of fiber, animal protein for those who consume it preferably lean, non-sweet fruits containing a good amount of antioxidants such as berries, reduce the consumption of gluten, even if you are celiac, as it creates systemic inflammation, consume plenty water to stay hydrated.
I will write a specific list of foods that increase the level of melatonin in the body that contains tryptophans
Walnuts are an excellent source of melatonin, do not eat more that two fists per day, you can use them in your salads, it would also be an excellent snack.
Green apples, pomegranates, bananas, cherries, consume them whole.
Among vegetables we have onions, tomatoes, asparagus, ginger root, turmeric all rich in melatonin.
Fiber-rich foods, such as whole grains: Rice and oatmeal, both in moderation, a daily portion of one of the is enough.
I recommend these foods rich in tryptophans:
Eggs, fish, sunflower seeds, pumpkin seeds.
It is important not to consume melatonin for fashion, it is best that you eat healthy, but, if you have some symptoms that may indicate a deficiency, having changed you diet, you could take a dose in moderation.
I recommend Fall Asleep, which has a mixture of melatonin with superior plants that help you to have a restful sleep, and reduce stress levels a little, which can also be one of the causes why sleep is disturbed.