Hormonal
Consumption of melatonin-rich foods (such as walnuts, grapes, and tropical fruits) significantly increases serum melatonin concentrations and total antioxidant capacity in humans, providing a physiological benefit distinct from endogenous production.
Incorporate melatonin-rich foods like walnuts, tart cherries, grapes, and tropical fruits (pineapple, orange, banana) into your diet. Studies show these foods significantly raise blood melatonin levels and antioxidant capacity, potentially aiding sleep and reducing oxidative stress, even if the absolute increase is lower than a supplement.
consumption of melatonin-rich foods may induce the potential health impacts by significantly increasing the serum melatonin concentration and antioxidant capacity in human beings
Why this rating
The paper is a review citing multiple human studies showing increased serum levels, but notes variability in analytical methods and bioavailability.
Source
Dietary Sources and Bioactivities of Melatonin
Xiao Meng et al. · Nutrients · 2017
DOI 10.3390/nu9040367
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