TL;DR

• Cherries, grapes, bananas, and pineapples are effective in increasing circulating melatonin levels.
• Nuts, mushrooms, cereals, and germinated seeds are rich plant sources of melatonin.
• Milk and sour cherries improve sleep quality due to their melatonin content.
• Mediterranean diet foods like tomatoes, olive oil, and red wine are high in melatonin.
• Melatonin-rich foods may enhance antioxidant capacity and provide health benefits, though more research is needed to confirm these effects.

What Foods Are Rich in Melatonin? 🌙

Melatonin regulates sleep-wake cycles and is found in various foods. Cherries, grapes, bananas, and pineapples increase circulating melatonin levels. Nuts like walnuts and pistachios are among the richest plant sources, alongside mushrooms, cereals, and germinated seeds2. Foods in the Mediterranean diet, such as tomatoes, olive oil, and red wine, also contain high melatonin levels.

How Do Melatonin-Rich Foods Affect Sleep? 💤

Consuming milk and sour cherries enhances sleep quality in children, adults, and the elderly due to their melatonin content. Tart cherry juice, for example, increases sleep duration and efficiency3. These foods may serve as natural adjuvants for sleep disorders, though optimal consumption levels require further research.

What Are the Health Benefits of Melatonin in Foods? 🍏

Beyond sleep regulation, melatonin acts as a potent antioxidant, combating oxidative stress and inflammation. It supports cardiovascular health, immunity, and neuroprotection2. However, the exact impact of dietary melatonin on health remains under investigation.

How Does the Mediterranean Diet Influence Melatonin Levels? 🥗

The Mediterranean diet includes tomatoes, olive oil, red wine, and nuts, which are rich in melatonin. These foods improve antioxidant status and circadian rhythm alignment4. The diet’s plant-based focus and healthy fats enhance melatonin intake and overall health.

Can Cooking Affect Melatonin Content in Foods? 🍳

Melatonin levels vary due to processing methods. Cooking or fermenting foods (e.g., oats, mushrooms) may alter their melatonin content. Understanding these variations is critical for estimating dietary intake and health effects.

Table: Melatonin Content in Various Foods

Conclusion

In summary, incorporating melatonin-rich foods like fruits, nuts, and certain vegetables into your diet can potentially enhance melatonin levels and offer various health benefits. While these foods may improve sleep quality and antioxidant capacity further research is needed to fully understand their impact and optimize dietary recommendations.