Melatonin is a natural hormone produced by the body, playing a role in regulating the sleep-wake cycle, also known as biological rhythm. According to Dr. Geetika Chopra, a comprehensive nutritionist in India, melatonin is secreted by the brain when it is dark, sending signals to the body to enter a resting state. Besides supporting sleep, this hormone also helps reduce inflammation, protect brain cells from oxidative stress and participate in regulating emotions.
Dr. Chopra said that melatonin arrhythmia is common in people with prolonged anxiety, stress, depressed mood, or depression. When sleep is interrupted, the brain does not have enough time to recover, leading to an imbalance of neurotransmitters related to emotions. This prolonged condition can make mood disorder symptoms worse.
Many studies show that melatonin is not only produced naturally by the body but can also be supplemented through food. Some foods contain natural melatonin or support the body to increase the production of this hormone.
Typically, sour cherries, especially the montmorency variety, are considered the richest source of melatonin in the diet. Kiwi, red grapes and black grapes also contain melatonin and compounds that help stabilize the circadian rhythm. Tomatoes provide melatonin in combination with lycopene, an antioxidant beneficial for brain cell health, especially when cooked.
Besides fruits, nuts are also a noteworthy source of melatonin. Walnuts, almonds and pistachios all contain natural melatonin. Among them, walnuts are rich in omega-3 fatty acids, which support brain health and regulate mood, while almonds provide magnesium to help relax the nervous system. In addition, oats, brown rice, milk, eggs, corn and some mushrooms also contribute to supplementing melatonin when used properly in daily meals.
According to Dr. Chopra, when melatonin is supported through a balanced diet and healthy lifestyle, sleep quality will be significantly improved. Deep and regular sleep helps the brain recover better, reduces stress hormones such as cortisol, and supports the balance of serotonin, a neurotransmitter that plays an important role in regulating mood.
In addition to melatonin, many other food groups also contribute to supporting the prevention of depression. Foods rich in omega-3 such as fatty fish and flaxseed, colorful green vegetables and fruits, whole grains, fermented foods, and foods rich in magnesium and B vitamins are all beneficial for mental health. These foods help reduce inflammation, stabilize blood sugar and improve the gut microbiome, thereby positively impacting brain activity.
A diet rich in melatonin not only helps sleep better but also brings many long-term benefits. When the circadian rhythm is stable, the body reduces stress, increases concentration, improves immunity and maintains a balanced emotional state. In the long run, this can contribute to reducing the risk of depression and improving the quality of life.
