Melatonin is a hormone produced by the pineal gland located in the brain. The level of melatonin in any person's body is high at night. At the same time, the level of melatonin decreases during the day. This is the reason why when melatonin is high at night, sleep is good. Therefore, the hormone melatonin is considered essential for sound sleep. On the other hand, when melatonin is produced less in the evening, it affects sleep badly. In such a situation, consuming foods containing melatonin can be beneficial for good sleep. It has also been proved in many types of research that foods containing melatonin can increase their level. This reduces headache and tension and also gives good sleep.

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Today in this article, you will know in detail about the foods rich in melatonin -

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  1. Melatonin Rich Foods
  2. Takeaway
Doctors for Melatonin Rich Foods and Benefits

Eating foods rich in melatonin can help you get a good night's sleep. Along with this, melatonin is also necessary for brain and eye health. You can take 0.5 to 3 mg of melatonin per day for good sleep, but try to get melatonin from foods that come from nature. Foods that increase melatonin levels are as follows -


Eggs are considered to be one of the best sources of melatonin. Along with this, eggs also contain many other nutrients including protein and iron. If you eat one egg every day, then the level of melatonin in the body can remain in balance. Eating eggs can also help you sleep well at night. If there is a problem related to sleep, then eggs can be included in the diet. Let us tell you that eggs contain more melatonin than meat.

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Drinking milk at night helps in sleeping very well. Milk is also considered a good home remedy for insomnia. The amount of melatonin in milk is high. Drinking milk increases the level of melatonin in the body at night and then one gets good sleep. You can drink lukewarm or hot milk for a good night's sleep.

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Non-veg is considered a good source of melatonin. Melatonin is also very high in fish. If you do not sleep at night, then you can make fish a part of your diet. Melatonin is high in salmon and sardines. In addition, they also provide omega-3 fatty acids. This improves your overall health.

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Dry fruits

Dry fruits are beneficial for health. Nuts are beneficial for the heart, stomach, skin, and hair. Along with this, nuts are also necessary for good sleep. The amount of melatonin is high in dry fruits like almonds and pistachios. Almonds and pistachios can help boost your sleep quality as well. If you want, you can also eat walnuts and cashews, etc. This will keep your health better.

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Cherries are considered to be the best remedy for insomnia. Researchers have found that cherries increase melatonin levels in the body. Along with eating cherries, sleep is also good, but the amount of sugar in cherries is high. Therefore, diabetic patients should avoid consuming it.

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Jamuns are good in taste. Berries are rich in nutrients. Berries are also high in melatonin. In such a situation, eating jamun can improve the quality of sleep. Apart from this, grapes and strawberries also contain a good amount of melatonin.

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Vegetables are beneficial for health. Nutrients are rich in vegetables, as well as the amount of melatonin is also found. Melatonin is highest in tomatoes, capsicum, and mushrooms. These vegetables can be eaten at night to increase the level of melatonin. At the same time, potatoes and beetroot contain small amounts of melatonin. Therefore, if you do not sleep at night, then avoid consuming them.

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Extra virgin olive oil

Some research has shown that extra virgin olive oil contains melatonin. It contains more melatonin than refined olive oil and sunflower oil. Therefore, if you want, you can also use this oil for cooking.

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Melatonin is very important for good sleep, the brain, and the eyes. When melatonin is made less in the body, it can cause many problems. In such a situation, you can consume foods rich in melatonin, but you should avoid taking excessive amounts of it. Excess levels of melatonin can affect routine. Many people start taking melatonin supplements when melatonin becomes low, but without a doctor's advice, melatonin supplements should not be taken at all.

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Dr. Dhanamjaya D

Dr. Dhanamjaya D

15 Years of Experience

Dt. Priti Kumari

Dt. Priti Kumari

2 Years of Experience

Dt. Sonal jain

Dt. Sonal jain

5 Years of Experience

Dt. Rajni Sharma

Dt. Rajni Sharma

7 Years of Experience

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