Step by Step Guide on Pistachios and Melatonin- Benefits, Risks

Step by Step Guide on Pistachios and Melatonin- Benefits, Risks

Are you too much confused about how pistachios and melatonin affect your body? what are their benefits and drawbacks to the body? What is the relation between the two?

If you have all these questions in mind take a deep breath and go through the article deep.

What are Pistachios?

Basically pistachios are the small seeds and member of the cashew family, also these are widely eaten foods.

Pistachios are also eaten with the other dry fruits as they are one among the other.

And they are also a popular dry fruit, the seeds are light greenish in color under the hard covering of whitish to little brown in color.

This covering is removed when pistachios are eaten or when used as a flavor or for garnishing to some dishes.

The top the countries that export the pistachios are United States, Iran and Germany on the rank one, two and three.

From 2019-2020, the United States is the top leading producer of pistachios, produced over 51 percent of pistachios worldwide.

Now, you are very much aware about pistachios, why not you look into it’s amazing nutrition dense profile?

pistachios and melatonin

Pistachios Nutrition Value

The nutrition value for better understanding is given in values for 100 g of pistachios, you will have a great idea read below.

  • Calories (562)
  • Protein (20 g)
  • Carbohydrate (28 g)
  • Sugar (8 g)
  • Dietary fiber (10 g)
  • Fat (45 g)
  • Potassium (1,025 mg)
  • Sodium (1 mg)

Also contain vitamins like Vitamin C (9%), Vitamin A (8%), Vitamin B-6 (85%), and minerals, Iron (21%), Magnesium (30%), and Calcium (10%).

What is Melatonin?

Do you ever think about how you feel sleepy at night and not in the daytime? If that question comes to your mind you must have to know what is the reason behind this, it is nothing else but because of the hormone melatonin.

Melatonin is the hormone that is produced by your brain in response to the darkness in simple language you can understand that it helps in maintaining your wake and sleep cycle of a day. Often called the circadian rhythm of the body it is the 24 hours period.

Melatonin may help reduce depression, improves sleep, and also have other health benefits. This is why people also prefer foods for getting these hormone levels up in their bodies.

Now, you know about both pistachios and melatonin let’s break down more of your curosity for pistachios and melatonin.

How many pistachios for 5 mg of melatonin?

You often have a question in mind like how many pistachios for 5 mg of melatonin, this question shows that your intention is to find out how much melatonin your body is getting when you’re eating pistachios and you want it in calculated amounts for better understanding.

First I want to tell you that you have the right choice of pistachios because most of the nuts are higher in melatonin, pistachios and almonds have a higher amount of melatonin among all.

To be more clear about this you have to first know about the melatonin content of pistachios.

Melatonin content of pistachios

There is more research needed to tell that how much melatonin that is getting from foods is affecting your body for getting the desired effect.

A 100 gm of pistachios can enrich your body with 23 mg of melatonin, you can also take an idea by a cup. If you filled a cup with all pistachios the weight will be rough to 128 gm.

So, in that way, you can adjust the serving size of pistachios for yourself, and for 5 mg of melatonin, you will need to cut down the pistachios amount to about 77-80 percent.

That is for getting 5 mg of melatonin you have to take 20-23 grams of pistachios.

How to increase melatonin?

There are situations in which you want to increase melatonin levels inside your body. It can be because you are stressed out or you may have some other mental illness, it can be due to disease, etc.

So, in these conditions you find out foods for getting your melatonin levels up in this case it is pistachios. You have already read that how pistachios and melatonin affect your body, how much pistachios you need for getting melatonin.

Keeping lights off

You already read that melatonin is produced by darkness so it can also be increased by not eating something but only by being in a place that is dark and silent, you can increase it. eg- before sleeping switch off the lights of your room and sit still nearly for 2 hours.

You will experience the heaviness in your eyelids it is because you’re feeling sleepy and is sign melatonin is produced in your body and done its work.

Don’t overuse phones and tv’s

You have often experienced that when you’re too much into cell phones and watching movies on televisions you cannot sleep well that night and it is because these items radiate the blue light from them that is ultimately affecting your body and worsens your sleep quality.

Your body’s wake and sleep cycle are disturbed it your body will not be aware of whether it is day or night so the melatonin production is stopped at the time. By stopping the use of these things at night you can increase melatonin production.

Practice relaxation

You can always practice some relaxation techniques for your body which will relaxes all your bodily senses and increases the chances of sleep and hence make a way for melatonin production.

Relaxation techniques like listening to sweet music, stretching the body, taking bath, etc. all these common moves also stimulate melatonin production.

Reduce caffeine intake

Yes, it does affect you know that why students drink too many coffees and teas at the night study time this is only because they are aware of the fact that caffeine inside coffee and tea will reduce the melatonin production and help them stay awake for longer.

But you want to have a good sleep so you have to cut down your tea and coffee intake at night. Regular intake of coffee and tea at night will disrupt your body’s ability to produce melatonin.

So these are some lifestyle practices that you can do to increase your melatonin, however, I am explaining the diet alone because it is among the most important factor for melatonin production.

Healthy late-night snacks have their added advantages to melatonin production It’s time to get exposed to some other foods that you can try.

Melatonin rich foods list

Below are some foods ideas for getting more of melatonin.

  • Nuts and seeds
  • Asparagus
  • Olives
  • Tomato
  • Tart cherries
  • Pomegranate
  • Sweet potato
  • Eggs
  • Fish
  • Milk
  • Goji berries
  • Almonds
  • Chamomile tea
  • Lemon balm
  • Lavender

These are some foods examples for melatonin rich foods list.

Pistachios and melatonin health benefits

pistachios and melatonin
Lower cardiovascular diseaseSupport sleep
Good for gut healthIncrease Human Growth Hormone (HGH)
Lower blood sugar and fatTreat GERD (Gastrointestinal Reflux Disease)
Antioxidant and anti-inflammatoryLowers seasonal depression
Help lose weightGood for eye health

Pistachios and melatonin health benefits comparable table is given above you will have a good understanding of both effects and melatonin effects can also be related to pistachios because on eating it increases melatonin levels inside the body.

So, it is not wrong to say that indirectly pistachios can also show the health benefits of melatonin.

Now, let’s understand each of the health benefit of pistachios and melatonin in detail one by one.

Pistachios health benefits

Lower cardiovascular disease

Pistachios are known to promote the heart’s health by lowering down the cardiovascular disease risk. A diet including pistachios can lower down the Low-density lipoprotein (LDL) or commonly call as bad cholesterol. You can add 20% of pistachios to your diet to lowering 12 percent of LDL.

Add 10% of pistachios to your diet for lowering of 9% LDL. Due to this there is decreased in risk of cardiovascular disease upto 9-12%.

Good for gut health

When concerning the gut’s health pistachios are dense with healthy fats, proteins, and fiber. The high fiber and protein amounts in it will make you feel fuller for longer and you get satisfied with food, no need feeling to eat something else.

It promotes the good bacteria in your gut which as a result helps it in functioning and promotes overall gut’s ability.

Lower blood sugar and fat

According to a study in 2014, scientists find out that a medium fat diet rich in pistachios can help reduce and control levels of blood sugar in patients with type 2 diabetes.

Antioxidant and anti-inflammatory

For treating oxidative stress and inflammation pistachios are foods rich in polyphenols, unsaturated fatty acids, and potassium amounts that are known to show antioxidant and anti-inflammatory properties.

Help lose weight

Pistachios are a good choice if you’re concerned about your weight and if overweight you can eat them as food to control your hunger it has a psychological effect on the brain which gives the satisfied feeling for food and the one who eats pistachios doesn’t want to eat more food.

Melatonin health benefits

melatonin supports sleep

Support sleep

Melatonin is often known by the other name which is sleeping hormone, and it works to induce sleep. The people who suffer from sleeping issues like insomnia, for these people this hormone becomes really important.

Lot’s of studies demonstrated that melatonin is helpful for sleep.

A study was done with 50 people who are suffering from insomnia, the people are taking melatonin 2 hours before bedtime and this will help them to reduce the sleeping difficulties and improve their overall sleep quality.

Increase Human Growth Hormone (HGH)

Human Growth Hormone (HGH) is another important hormone inside your body its function is to regulate the overall body’s growth and helps in the production and generation of new cells.

Studies claims that by supplementing your body with melatonin the Human Growth Hormones levels increases in your body.

8 men are taken for studying the melatonin effects in Human Growth Hormone, it was found that both the low doses (0.5 mg) and high doses (5 mg) are effective for increasing HGH hormone levels.

Treat Gastrointestinal Reflux Disease (GERD)

When your stomach acid travels upward to the esophagus it is a condition very well known as GERD. People often experience heartburn, belching, and nausea.

In some researches it was shown that melatonin is good for treat symptoms of GERD.

Melatonin also slows down the acidic fluid secretion in the stomach, the nitric oxide levels are also lowered by it. Nitric oxide is the compound responsible for traveling stomach acid to the esophagus and it is because of relaxing of the lower esophageal sphincter.

Lowers seasonal depression

Because of the seasonal changes the depression is experienced by people worldwide this is known as seasonal depression.

At most 10% of the people worldwide are affected by seasonal depression. Some studies also say that this is because of the disturbances in circadian rhythm caused by seasonal light shifts.

A study done with 68 people shows that changes in the circadian rhythm result in seasonal depression, taking melatonin capsules is proved for treating the symptoms.

Good for eye health

Melatonin exerts antioxidant effects on the body and also helps improving eye health. The study also shows that age-related macular degeneration.

A study was done with 100 people who are suffering from AMD, 3 mg of melatonin was given to these peoples from 6 months to 2 years. It helps them in improving the retina’s health, age eye disabilities, etc.

Risks of pistachios and melatonin

Pistachios risk to heart

Raw pistachios don’t contain sodium but roasted ones do have sodium, more of the sodium consumption can lead to heart disease, high blood pressure.

Pistachios risk to stomach

Fructan indigestibility is also a problem among people due to which they suffer from gas, constipation, diarrhoea, bloating and belching. Pistachios also cause the stomach discomforts like pain in the abdomen, bloating, and nausea.

Melatonin risks

Most common side effects of melatonin supplementation include-

  • Headache
  • Drowsiness
  • Dizziness
  • Nausea
  • Abdominal cramps
  • Mild anxiety
  • Confusion
  • Abnormal low blood pressure

So, these are some risks of pistachios and melatonin. Some other factors may also be considered like melatonin should not be used when taking other drugs.

Melatonin supplements are interacted with medicines like-

  • Anti-diabetic drugs
  • Anti-platelet and anti-coagulants
  • Immunosuppressants
  • Contraceptives
  • Anti-convulsants

Frequently Asked Questions

Do pistachios make you sleepy?

Pistachios are filled with many nutrients like fiber, protein, and healthy fats. Pistachios also increase the melatonin levels of your body due to which you may feel sleepy.

How many pistachios help you sleep?

28 kgs or 1 ounce of pistachios are ideal to eat at least 1 hour before bedtime for a good sleep.

Are pistachios good for melatonin?

Most of the nuts contain melatonin among them pistachios are topmost having higher melatonin quantities.

Who should not use melatonin?

Don’t take if you have immune system-related disorders and also when you’re working outside or driving. Melatonin supplements may cause sleepiness and drowsiness that will harm you if you’re doing some risk full job.


Both pistachios and melatonin are taken into account one by one. I have broken down each and every point about pistachios and melatonin.

The points that I have discussed are related to health benefits and side effects of both with some additional points which you should consider.

So, both pistachios and melatonin are good for your health they may have some conditions to be concerned about.

If you have any doubts or queries comment them below.

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