{"id":33108,"date":"2024-02-16T12:02:48","date_gmt":"2024-02-16T17:02:48","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=33108"},"modified":"2024-02-20T11:33:48","modified_gmt":"2024-02-20T16:33:48","slug":"foods-with-melatonin","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/foods-with-melatonin\/","title":{"rendered":"7 Foods That Offer Melatonin For Nighttime Snacking"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Whether you hopped on the bandwagon after hearing about their health perks or simply like the way they taste, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/food-drinks\/superfoods\/super-fruits\" target=\"_blank\" rel=\"noopener\">tart cherries<\/a> have always gotten shine for containing the sleep-regulating hormone <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/popular-herbs\/melatonin\" target=\"_blank\" rel=\"noopener\">melatonin<\/a>. But these tart little beauties aren\u2019t the only food out there that provides the circadian rhythm-loving substance. In fact, plenty of other equally delicious eats just so happen to offer melatonin! Ahead, a buffet of options<\/span><span style=\"font-weight: 400;\"> to consider when seeking out a late-night snack.\u00a0<\/span><\/p>\n<ul>\n<li><em style=\"font-family: 'Josefin Sans', Arial, sans-serif; font-size: 0.875rem; font-weight: bold; text-transform: uppercase;\"><strong>ABOUT OUR EXPERTS:<\/strong><\/em><em><em><em><span style=\"font-weight: 400;\"> Michelle Saari, R.D., is a registered dietitian with the <a href=\"https:\/\/www.ehproject.org\/\" target=\"_blank\" rel=\"noopener\">EH Project<\/a>. <a href=\"https:\/\/www.purelyplanted.com\/\" target=\"_blank\" rel=\"noopener\">Nichole Dandrea-Russert<\/a>, R.D., is a plant-based dietitian who specializes in sleep and mood. <a href=\"https:\/\/www.ehproject.org\/author\/kelsey-costa\" target=\"_blank\" rel=\"noopener\">Kelsey Costa<\/a>, M.S., R.D.N., is a registered dietitian and nutrition consultant for the <a href=\"https:\/\/www.ehproject.org\/\" target=\"_blank\" rel=\"noopener\">EH Project<\/a>.<\/span><\/em><\/em><\/em><\/li>\n<\/ul>\n<h2><strong>Tart Cherries and Melatonin<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">There\u2019s a reason tart cherries are often dubbed the queen bee of better sleep. \u201cMany people do not want to reach for medication first, so tart cherries are a wonderful option,\u201d says dietitian Michelle Saari, R.D., of the <\/span><a href=\"https:\/\/www.ehproject.org\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">EH Project<\/span><\/a><span style=\"font-weight: 400;\">. With interest in food-first approaches to health rising, tart cherries are a no-brainer for anyone seeking assistance in the sleep department.<\/span><\/p>\n<p><a href=\"https:\/\/www.naturalmedicinejournal.com\/journal\/cherry-juice-supplies-melatonin-and-improves-sleep\" target=\"_blank\" rel=\"noopener\">Research<\/a> shows that tart cherries contain 13 nanograms of melatonin per gram, meaning your average cherry (which weighs about 4.8 grams) offers about 62.4 nanograms.<\/p>\n<p><span style=\"font-weight: 400;\">Another perk of eating your melatonin in cherry form: <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/fiber\" target=\"_blank\" rel=\"noopener\">fiber<\/a>. \u201cFiber helps to fill up your stomach, and can also help you sleep better,\u201d Saari says.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And, according to <\/span><a href=\"https:\/\/www.purelyplanted.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Nichole Dandrea-Russert<\/span><\/a><span style=\"font-weight: 400;\">, R.D., a plant-based dietitian who specializes in sleep and mood, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3133468\/#:~:text=Available%20data%20do%20support%20the,epicatechin%2C%20procyanidins%2C%20and%20anthocyanins\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">phytonutrients<\/span><\/a><span style=\"font-weight: 400;\"> (like anthocyanins, catechins, and ellagic acids) found in tart cherries may also support better sleep by working against oxidative stress and the inflammation it causes.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/evening-routine-tweaks-for-better-sleep\/\" target=\"_blank\" rel=\"noopener\">Make These Changes To Your Evening Routine To Sleep Better<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">With all of these cards stacked in their favor, it\u2019s no wonder tart cherries are a celebrated hero for helping you snooze. In fact, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5409706\/%3Ehttps:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5409706\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">research<\/span><\/a><span style=\"font-weight: 400;\"> has shown that drinking <a href=\"https:\/\/www.vitaminshoppe.com\/c\/food-drinks\/superfoods\/super-fruits\" target=\"_blank\" rel=\"noopener\">tart cherry juice<\/a> can improve both sleep time and efficiency.<\/span><\/p>\n<h2><b>Other Melatonin-Containing Foods<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re not a tart cherry fan, though, no sweat. There are other melatonin-containing foods out there! And though many of them provide less melatonin than tart cherries, that doesn\u2019t necessarily take away from their sleep-loving effect. After all, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6678868\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">research<\/span><\/a><span style=\"font-weight: 400;\"> shows that even small amounts of melatonin can be as effective as higher amounts for supporting sleep, suggests <\/span><a href=\"https:\/\/www.ehproject.org\/author\/kelsey-costa\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Kelsey Costa<\/span><\/a><span style=\"font-weight: 400;\">, M.S., R.D.N., a registered dietitian and nutrition consultant for the E-Health Project<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><b>Bananas<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u201cBananas contain small amounts of melatonin and are a good source of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/potassium\" target=\"_blank\" rel=\"noopener\">potassium<\/a> and fiber,\u201d says Saari. Your average banana contains 0.059 micrograms of melatonin, she adds. Bananas can be enjoyed on their own as a snack or as an oatmeal topping. They can even be used in baking. Protein-packed banana bread, anyone?\u00a0<\/span><\/p>\n<h3><b>Eggs\u00a0<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">You already know that eggs are nutrient powerhouses, providing <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\" target=\"_blank\" rel=\"noopener\">protein<\/a>, healthy fats, and a number of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\" target=\"_blank\" rel=\"noopener\">vitamins<\/a>. Interestingly, they also contain some melatonin. \u201cFresh, whole eggs contain about 1.54 nanograms of melatonin per gram,\u201d Costa says. If your average egg weighs about 60 grams, that\u2019s about 0.0924 micrograms of melatonin a pop.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Of course, eggs are incredibly versatile and can be enjoyed boiled, scrambled, or in omelets or salads.<\/span><\/p>\n<h3><b>Goji Berries<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">You\u2019ve probably heard that goji berries are packed with <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/antioxidants\" target=\"_blank\" rel=\"noopener\">antioxidants<\/a>\u2014and they also happen to be a natural source of melatonin. According to Costa, goji fruit contains 530 nanograms per gram of fresh weight. That\u2019s 0.53 micrograms per ounce (about two tablespoons) of this pretty sweet fruit, making it one of the more impressive food sources out there, she says.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to trail mix, try goji berries as a topper to chia seed pudding, oatmeal, or yogurt. You can even use them to make sweet tea!<\/span><\/p>\n<h3><b>Pistachios<\/b><b><\/b><\/h3>\n<p><span style=\"font-weight: 400;\">If you enjoy snacking on nuts before bedtime, consider yourself in luck. \u201cPistachios are rich in fiber, healthy fats, and protein, making them a great addition to salads or as a standalone snack,\u201d notes Saari. Plus, they provide some melatonin! Specifically, 3.5 ounces provide a notable 0.023 milligrams of melatonin.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/snacks-to-bring-on-your-next-flight\/\" target=\"_blank\" rel=\"noopener\">5 Nutritionist-Approved Snacks To Stuff In Your Travel Bag<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">In addition to munching on plain pistachios, Dandrea-Russert likes to add them to plant-based yogurt or blend them into pistachio butter.<\/span><\/p>\n<h3><b>Cranberries<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">According to Costa, cranberries are one of the best food sources of melatonin you can nosh on, offering between 25 and 122 micrograms per gram of dry weight. (FYI, a cup of fresh cranberries is about 100 grams, offering between 0.025 and 0.122 milligrams of melatonin.)\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Though not as melatonin-rich as tart cherries, cranberries have a high concentration of this sleep-loving hormone compared to other foods. To enjoy them, Dandrea-Russert suggests making cranberry sauce or tossing some fresh cranberries onto a salad for a punch of tartness.<\/span><\/p>\n<h3><b>Lentils<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">In addition to their other nutritional perks, lentils also contain melatonin. In fact, your average half-cup serving provides about 1.09 micrograms of melatonin, according to Dandrea-Russert. That\u2019s a nice perk, on top of their impressive fiber and protein content, which make them stellar for digestion and a great way to support a healthy weight and healthy muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lentils are a staple in grain bowls and salads\u2014and you can even use them as a base for plant-based burgers.<\/span><\/p>\n<h2><b>The Bottom Line<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Although tart cherries are one of the most popular foods to eat for better sleep, other delicious foods out there are natural sources of melatonin. While the amounts of melatonin in these different foods certainly vary, experts and research suggest that consuming even teeny-tiny amounts of melatonin can have benefits, so nosh on!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Whether you hopped on the bandwagon after hearing about their health perks or simply like the way they taste, tart cherries have always gotten shine for containing the sleep-regulating hormone melatonin. But these tart little beauties aren\u2019t the only food out there that provides the circadian rhythm-loving substance. In fact, plenty of other equally delicious<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/foods-with-melatonin\/\">Read More <span class=\"screen-reader-text\">7 Foods That Offer Melatonin For Nighttime Snacking<\/span><\/a><\/p>\n","protected":false},"author":268,"featured_media":33112,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[5,7,9],"tags":[],"class_list":["post-33108","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-nutrition","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 Foods That Offer Melatonin For Nighttime Snacking | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"It&#039;s not just tart cherries that offer melatonin! 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