Pistachio is the richest food in melatonin (it helps you sleep)

The body produces the hormone melatonin when it gets dark to start the processes that lead to falling asleep. Around two in the morning, melatonin is at its highest peak. As sleep is essential for the functioning of the organism, we are interested in melatonin levels being adequate.

How much melatonin do pistachios contain?

Some foods contain melatonin, which can be added to that synthesized by the body itself and help to get a good sleep. Pistachio is the food that is easy to consume and is richer in melatonin.

A ration of 30g pistachios shelled contains 6 mg of melatonin, an amount comparable to that provided by some commercial supplements.

From studies conducted with melatonin supplements, it is estimated that a dose of up to 10 mg is safe and that the best time to take it is one to two hours before bedtime. If you are taking anticoagulant or epilepsy medications, you should consult your doctor before taking a melatonin supplement.

On the other hand, melatonin supplementation is not recommended in children and adults, who can eat normal amounts of pistachios.

What foods provide melatonin?

Other foods that contain melatonin are mushrooms and whole grains.

pistachios: 230,000 nanograms of melatonin per gramMushrooms: 4,300 to 6,400 nanograms per gramOatmeal: 91 nanograms per gramCherries: 10-20 nanograms per gramTomatoes: 1 to 67 nanograms per gram

Although pistachios can be trusted to increase melatonin, it must be remembered that the best way to promote its endogenous production is reduce the intensity and clarity of light to which we expose ourselves as night falls.

Dim and warm lights are the most appropriate during the hours before sleep. When we go to bed, the darkness in the room must be absolute.

What are the benefits of melatonin?

Melatonin is produced by the pineal gland and is responsible for regulating the circadian (24-hour) rhythm of sleep and wakefulness.

In addition to improving sleep, melatonin also participates in the control of immune function, blood pressure and cortisol levels, the hormone of activity and stress.

Melatonin not only promotes sleep, but is also a antioxidant substance with beneficial properties, especially on some organs, such as the eyes, the stomach and the ear (it can reduce tinnitus).

There are studies that show how melatonin could prevent glaucoma and macular degeneration related to age, as well as preserving visual acuity.

In relation to the stomach, melatonin It can prevent reflux and heartburn.

Helps sleep better

Multiple studies have shown that melatonin can help you sleep better. A study in 50 people with insomnia showed that taking melatonin two hours before bed it helped people fall asleep faster and improved overall sleep quality.

Another analysis of 19 studies in children and adults with sleep disorders concluded that melatonin reduced the amount of time it took to fall asleep, increased the total time, and improved your quality of sleep.

Could reduce symptoms of seasonal depression

Seasonal affective disorder (SAD), also called seasonal depression, whose symptoms may appear in late fall or early winter as a result of reduced daylight hours.

According to a study in 68 people, taking melatonin capsules daily was effective in reducing symptoms, but there is conflicting research.

Scientific references: