While the world is confronted with uncertainties brought about by the coronavirus (Covid-19) pandemic, we should also remember to focus on revitalizing our immune system, which acts as our natural defense against this virus.
Teddy Manansala is a Registered Nutritionist-Dietitian
The Food and Nutrition Research Institute (FNRI) of the Department of Science and Technology (DoST) recommends to follow the principle of a balanced diet using the Pinggang Pinoy as a menu planning guide, which emphasizes various portions of go, glow, and grow food, complimented by fats and oils and high intake of water.
Melatonin likewise revitalizes the immune system in todays challenging time amidst the pandemic. It regulates human physiological rhythm, alleviates related disorders like insomnia, acts as an antioxidant, enhances the immune system, shows anti-aging and anti-inflammatory effects, and facilitates the control of chronic diseases such as cardiovascular diseases, diabetes, and obesity.
Enrich your diet with the following food sources of melatonin:Cereals. Non-glutinous black rice contains twice the level of melatonin while the concentration is reduced to 1/3 less when rice is polished. For other cereals, melatonin was found relatively high in wheat, barley, and oats. Meanwhile, bread crumbs have higher levels than the crust.
Fruits. These are the highest containing in decreasing order: skin of grapes, cherries, and strawberry. Others include pineapple, kiwi, apple, pomegranate, mulberry and cranberry.
Legumes and seeds. Legumes and seeds such as white and black mustard, and sauted mung bean sprout (togue) are good sources. Meanwhile, melatonin is also found in lentils, kidney beans, barley seed, alfalfa, coriander, green cardamom, fennel, anise, flax and almond.
Nuts. Pistachio and walnuts are the top sources from this group of food.
Vegetables. Tomatoes and peppers contain relatively high concentrations. Other vegetables with varying levels of melatonin content are onion, garlic, ginger, black olive, cabbage, cauliflower, turnip, cucumber, carrot, radish, beetroot, purslane, spinach, asparagus, chungitsu, taro, Indian spinach, Chinese cabbage, and Japanese butterbur, ashitaba and radish.
Beverages. Coffee, roasted beans, orange and grape juice, cacao and balsamic vinegars are all high in content.
Edible oils. Top contenders are refined linseed and virgin soybean oils. Others include refined olive, sunflower oils and extra virgin olive oil.
Animal food. Eggs and fish have higher content than lamb, beef, pork and chicken.
Consumption of melatonin-containing foods enumerated above may gain health impacts and revitalize ones immune system by increasing circulating melatonin in the blood stream, increased body antioxidant capacity, and where domino of good health effects may be enhanced.
BY TEDDY MANANSALA, RND, D/MENRM, MSC
About the author: Teddy S. Manansala is a Registered Nutritionist-Dietitian, was a scholar of the Department of Science and Technology (DoST) and holds two masters degrees from the De La Salle-College of Saint Benilde and University of the Philippines (UP). He is an Assistant Professor at the School of Hotel, Restaurant and Institution Management (SHRIM) of the DLS-CSB where he teaches Culinary Nutrition, Wellness, Food Safety, Sanitation and Security, among others.
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The importance of melatonin and diet in the midst of pandemic The Manila Times - The Manila Times
