Nuts: Walnut¹ seeds were found to have high amounts of melatonin, and the hormone² is present in other nuts like almonds, hazelnuts, pumpkin³ seeds and pistachios, according to a January 2022 study published in the Journal of Food Composition and Analysis.

坚果：根据2022年1月发表在《食品成分与分析杂志》上的一项研究，核桃仁含有大量褪黑素，而杏仁、榛子、南瓜籽和开心果等其他坚果中也含有褪黑素。

 

Fish: Consumption of salmon⁴ three times per week for five months was associated with a positive impact on sleep and daily functioning in a small 2014 randomized trial published in the Journal of Clinical Sleep Medicine.

鱼类：2014年发表于《临床睡眠医学杂志》的一项小型随机试验中，连续五个月每周食用三次三文鱼对睡眠和身体日常功能有积极影响。

 

Eggs: Ample amounts of melatonin were measured in eggs, with a higher content of melatonin than meat and other animal foods in a 2017 study in the journal Nutrients⁵.

鸡蛋：2017年发表在《营养》杂志的一项研究显示，鸡蛋中含有大量褪黑素，其含量高于肉类和其他动物性食品。

 

Tart⁶ cherries: Tart cherry juice concentrate increased the melatonin levels of study participants and improved sleep quality and duration in a small 2012 study in the European Journal of Nutrition.

酸樱桃：2012年发表在《欧洲营养杂志》的一项小型研究显示，酸樱桃浓缩汁使研究对象体内的褪黑素水平提高，改善了研究对象的睡眠质量和持续时间。

 

Milk: Cow's milk collected at night had very high amounts of melatonin that could be beneficial for human health, according to a 2019 study in the Journal of Applied⁷ Animal Research.

牛奶：根据2019年发表在《应用动物研究杂志》上的一项研究，夜间采集的牛奶富含褪黑素，或有益人体健康。

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