Insomnia is rampantly occurring to a huge number of individuals worldwide and is a health threat to be taken seriously. Insufficient melatonin is the main reason why one-third of the population fails to have a good sleep every night. An adequate amount of it, relieves insomnia and improves sleep and ensures good health in individuals.
Getting to know melatonin
It is a hormone that is present naturally in the human body. The pineal gland produces it from serotonin and secretes it during night. This substance acts as a signal for the body saying, it’s time for a sound sleep and rejuvenate. So, it regulates the biological clock of the human body.
What happens when there is a lack of it?
People having its deficiency encounter insomnia. Since it is an anti-oxidant as well, it helps in minimizing the oxidative stress which our cells go through. Thus, lack of it may cause lower immunity and even dampen your mood.
What are the possible sources and supplements?
Many natural food items can be a source for this magic hormone. However, before taking any food supplements, one is advised that you check the source of this magic potion listed in the ingredient list. The source highly influences the efficiency of the source.
Also, experts say that whole foods are the best sources for melatonin. It being a naturally available substance is best to consume via natural resources. Some of the common sources are pineapples, walnuts, cherries, grapes, strawberries, peppers, tomatoes, etc.
Tart cherries are most preferred since these have the maximum concentration of this substance. Different cherry products are obtainable in the market to serve the purpose. Some of these are cherry powder, cherry extract/juice, dehydrated cherries, etc.
One can simply incorporate grains like barley, wheat, and oats in one’s dietary routine. If you do not have a liking for fruits, simply opt for common vegetables like capsicum, tomatoes, mushrooms, etc.
Other common sources
It is found in high concentrations in seeds and legumes. In mustard seeds too, be it white or black, the content is high. The process of germination in seeds directly causes a significant rise of this hormone in the source. Soybean seeds after germination have almost 400% increase in melatonin concentration than the raw seed. Pistachios and other nut variants also have high contents of the same.
Do the daily beverages contain it?
We usually opt for coffee every now and then. Surprisingly, coffee beans are quite high in its content, and once roasted, they become laden with it. But tea, green or black, does not have any of it. So, ensure that the source is good enough to be effective.