If you can’t sleep at night, supplementing melatonin appropriately can help you sleep. In fact, not only that, research has also found that supplementing melatonin may also prevent and fight cancer! Nutritionist Wang Chunyi said that melatonin has two main raw materials, one is tryptophan and the other is vitamin B6. People should follow the principles of daily dietary guidelines and eat a balanced amount of whole grains, beans, nuts and other foods, with Turning off the lights at night and sleeping can allow the body to secrete melatonin normally and enhance its anti-cancer ability.
Melatonin helps stabilize mood, antioxidant and anti-cancer
“Melatonin” is related to the regulation of the human body’s biological clock and helps stabilize mood, aid sleep, or adjust jet lag. In addition, some studies in the past two decades have found that melatonin can suppress cortisol (a hormone secreted by the adrenal glands), activate the immune system, and may have anti-cancer, antioxidant, and anti-aging properties, and can inhibit tumor growth. process and reduce weight loss in cancer patients.
The raw materials for the synthesis of melatonin by the human body: tryptophan, vitamin B6
Nutritionist Wang Chunyi said that melatonin in the human body is mainly synthesized by the pineal gland in the brain. It has the same synthesis pathway as “serotonin” that can make people feel relaxed (melatonin is a downstream product of serotonin) , requires “tryptophan” and “vitamin B6” as raw materials, plus folic acid, nicotinic acid, vitamin B12, magnesium and other trace elements as assistance, in order to be successfully synthesized. In addition, the biochemical reaction of melatonin synthesis in the body is very sensitive to light. The pineal gland is 6 times more efficient at synthesizing melatonin in the dark than in the light.
“Melatonin” is related to the regulation of the human body’s biological clock and helps stabilize mood, aid sleep, or adjust jet lag.
Consume 3 major types of foods to help synthesize melatonin
If you want to improve your cancer prevention and anti-cancer capabilities, increasing the concentration of melatonin in your body is one of the ways. Nutritionist Wang Chunyi said that the raw materials that help synthesize melatonin are mainly found in three major food categories: whole grains (germ), beans, and nuts.
Foods high in tryptophan:For example, white chickpeas, red kidney beans, soybeans, turkey, white hairtail fish, skimmed milk powder, linseed or germ.
Foods high in vitamin B6:For example, sage, germ, sunflower seeds, pistachios, chicken meat or white chickpeas, etc.
Foods high in magnesium:It is mostly found in nuts and whole grains, such as white sesame, black sesame, linseed, germ, and red barley.
Simply put, in daily life, people only need to follow the recommendations of the new version of the Chinese Daily Dietary Guidelines, based on personal gender, age, body shape and other conditions.Eat a variety of these three types of food: 1.5 to 4 bowls of whole grains and roots, 3 to 8 servings of beans, fish, meat and eggs, and 1 serving of nuts and seeds.Intake of enough tryptophan, vitamin B6, magnesium and other trace elements through these natural foods, combined with turning off the lights at night to sleep, can allow melatonin to be secreted normally in the body.
The raw materials that help synthesize melatonin are mainly found in three major food categories: whole grains (germ), beans, and nuts.
Do not take high doses of melatonin for a long time!Consult an expert first to prevent side effects
In addition, some people take melatonin health food supplements. Nutritionist Wang Chunyi reminds that there are currently no legal production or import of melatonin health products in Taiwan. Melatonin health foods that can be easily purchased abroad are over-the-counter drugs. , mainly used to adjust the time difference. In principle, there is no problem with short-term use of melatonin to adjust jet lag, but long-term use will still cause some side effects, such as drowsiness, headache, lightheadedness, stomach discomfort, depression, etc. In addition, inappropriate use of melatonin may worsen autoimmune diseases.
Therefore, if you want to take melatonin as a health food for a long time, it is best to consult a doctor or nutritionist first. In contrast, the safest and most effective way to allow the body to secrete melatonin normally is through daily diet, adequate raw materials intake from natural foods, and adequate night’s sleep.-