The 5 fruits that can be eaten at night before going to sleep

Eating healthy is important to avoid health complications. Fruits are one of the elements that should be included in the daily diet to provide nutrients and vitamins to the body. “They help children grow and support bodily functions and physical, mental and social well-being at all ages. They can help prevent all forms of malnutrition (undernutrition, micronutrient deficiencies, overweight and obesity) and reduce the risk of non-communicable diseases”, says the Food and Agriculture Organization of the United Nations (FAO).

The World Health Organization (WHO) recommends the minimum consumption of 400 grams of fruit per day or five portions of 80 grams. Among its benefits are:

  • Growth and development of children.
  • A longer life.
  • Better mental health.
  • Prevention of cardiovascular diseases.
  • Lower risk of cancer.
  • Lower risk of obesity.
  • Lower risk of diabetes.
  • Better gut health.
  • Improves immunity.

Experts recommend having dinner at least three hours before bedtime to avoid heartburn and for food to be digested properly. The Nutrition and pharmacy portal explains that fruits are a healthy option to eat at night. Five stand out in particular:

  1. Apple: It is low in calories and high in fiber. “It is rich in a natural antacid, glycine, so combats stomach acidity and is an excellent regulator of the intestine”, notes Nutrition and Pharmacy.
  2. Cherries: in addition to helping to fall asleep, they provide great nutrients to the body. “A cup of cherries contains 86 calories, below the recommended calorie limit. Its low caloric value and its pleasant flavor make cherries an ideal food to maintain or lose weight”, highlights the website.
  3. Kiwi: In addition to helping you fall asleep, it has multiple benefits for the body. According to the study Nutritional and health benefits associated with the consumption of kiwi, from a research group at the Complutense University of Madrid, daily consumption of this fruit can be a strategy for disease prevention. Portions should be moderate. According to this study, “regular consumption of kiwi in the context of a balanced diet has beneficial effects on immune function and antioxidant defense; in gastrointestinal function, improving protein digestion and constipation, as well as in the upper respiratory tract, helping to prevent infections and improving their symptoms. Research adds that regular consumption is associated with improved mood.
  4. Must: It is low in calories and has a satiety effect that helps reduce hunger at night.
  5. Raspberry: Like the blackberry, it provides few calories and is a healthy option to eat before going to sleep.

How to improve sleep habits?

For some people, getting enough sleep is difficult because they work night jobs or where there is a constant change of shifts. For this, Medline Plus points out some recommendations to improve the sleep cycle:

  • Take naps and increase the amount of time available to sleep.
  • Keep the lights on in your job.
  • Limit shift changes to allow your body to adjust.
  • Consume caffeine only at the beginning of your shift.
  • Remove sources of sound and light during your daytime break (for example, use light-blocking curtains).

Mayo Clinic, a nonprofit organization dedicated to clinical practice, education and research, also offers some advice:

  • Avoid stress.
  • Promote a pleasant environment.
  • Not sleeping during the day.
  • Set sleep schedules.
  • Get regular physical activity.
  • Have a balanced diet.

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