Melatonin-rich foods contain either melatonin or its precursors. Here are some examples:
Cherries: Particularly tart cherries, like Montmorency cherries, are known for their relatively high melatonin content.
Grapes: Especially red and black grapes, with the highest melatonin levels found in their skin.
Tomatoes: These contain small amounts of melatonin.
Olives: Black and green olives also contain melatonin.
Nuts and Seeds: Almonds, walnuts, sunflower seeds, and flaxseeds have melatonin precursors, which can support melatonin production.
Fruits and Vegetables: Bananas, oranges, sweet corn, and peppers contain trace amounts of melatonin.
While these foods can contribute to melatonin intake, it's important to note that their melatonin content is relatively low, and relying solely on dietary sources may not have a significant impact on sleep. For addressing sleep issues, melatonin supplements are often preferred for their more concentrated and predictable effects.