La melatonina es una hormona cuya función más importante es regular nuestro reloj biológico favoreciendo el sueño durante la noche. El cuerpo la puede generar naturalmente, pero hay alimentos que mejoran su producción ayudando a conciliar y mantener el sueño.
La melatonina es posible encontrarla naturalmente en el cuerpo, donde cumple diversas funciones como estimular la secreción de la hormona del crecimiento, controlar el apetito, actuar como antioxidante y ayudar al sistema inmunológico. Pero sin duda su aporte más fundamental es regular el reloj biológico, causando somnolencia por las noches. Si bien se produce ante la disminución de la luz ambiental, existen diversos alimentos que ayudan a que el cuerpo la genere.
“Mientras más se oscurece, la glándula pineal comienza a secretar melatonina, aumentando la somnolencia. Por otro lado, la luz inhibirá este proceso, razón por la cual es recomendable apagar las luces y dejar de usar aparatos electrónicos durante la noche. A medida que avanzamos en edad, el cuerpo la produce menos, por lo que es idóneo tener en consideración cuáles alimentos nos pueden ayudar a generarla”, explica el neurólogo Dr. Álvaro Vidal.
¿Cuáles son los alimentos que ayudan a producir más melatonina? El especialista del centro médico Somno recomienda las siguientes seis variedades altas en triptófano, un aminoácido esencial para la síntesis de serotonina y melatonina; además de aportar a distintos procesos del organismo por sus altos contenidos de minerales y vitaminas:
Nueces: por cada gramo de este fruto seco es posible encontrar 3,5 nanogramos de melatonina. Un consumo recurrente de nueces o almendras puede aumentar la presencia de esta hormona en el torrente sanguíneo.
Plátano: además de ser rica en potasio, esta fruta ayuda a la producción de melatonina, en especial cuando se come durante la noche, mejorando la conciliación del sueño.
Arroz: al igual que la avena, estos cereales son los alimentos con mayor contenido de melatonina por gramo.
Tomates: son considerados como una buena fuente de ésta, además de regular el apetito y ser una buena fuente de antioxidantes. A considerar que por ser muy ácida puede desencadenar en un cuadro de reflujo o acidez, dificultando la conciliación del sueño si ocurre durante la noche.
Huevos: los huevos son un buen aliado para la producción de melatonina y serotonina, siendo uno de los alimentos de origen animal que más posee la primera.
Leche: además de ser una buena fuente de calcio para el cuerpo, la leche contiene triptófano, que ayuda a la secreción de serotonina y la relajación. Se recomienda tomarla con agua tibia.
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