Eating fruits at night is usually not harmful, as they are foods full of nutrients such as vitamins, minerals, fiber, and chemical compounds that are very beneficial for health.
However, when eaten at night, some fruits can cause digestive and abdominal discomfort that interferes with sleep quality. Other fruits consumed at this time of day can be great to stave off hunger before bed and even help with weight loss.
However, it is essential to remember that the most important thing is not the time you eat but the quality and quantity of food consumed. Therefore, it is necessary to adopt a balanced diet throughout the day, and if there is a need to have a snack before bed, fruit is a great choice.
In addition, it is much better to eat a fruit that is a source of healthy carbohydrates than to be very hungry in the middle of the night and consume foods that are low in nutrition and full of empty calories. Most fruits have few calories and will hardly result in weight gain, consumed in moderation.
Fruit intake has also contributed to reducing the risk of heart disease and preventing bone loss and conditions such as diabetes and kidney failure.
Best Fruits To Eat At Night
Here are the best fruits to eat at night.
Berries And Berries
Berries such as goji berry and blueberry (or blueberry) and fruits such as strawberries, blackberries, and raspberries are excellent night snack options due to their low-calorie content. To give you an idea, a serving of 100 grams of these fresh fruits contains approximately 50 calories.
In addition to being low in calories, these fruits are rich in fiber, antioxidant compounds, and vitamin C. The high fiber content guarantees a feeling of satiety throughout the night.
A 2008 study published in the Journal of Alternative and Complementary Medicine evaluated the sleep benefits of goji berries . More than 80% of people who consumed 120 ml juice of the fruit for 2 weeks noticed an improvement in sleep quality.
About 70% of them found it easier to wake up in the morning, and half of the participants felt less tired during the day. Participants who received a placebo reported none of these benefits.
Watermelon is rich in water, making the fruit a great nighttime snack due to its low-calorie content. In addition, watermelon is a nutritious and delicious fruit. If she is very mature, the desire to eat sweets will disappear, guaranteeing a good night’s sleep.
Like watermelon, melon is made up of water. Fruit is, therefore, an excellent option for that gluttony moment when you are not necessarily hungry but instead in the mood to “pinch” something.
In addition to the nutrients offered, your body will stay well hydrated during sleep.
In addition to being low in calories, a medium apple has only 72 calories per serving and is an excellent option for an evening snack. According to research published in 2015 in the Nutrition Journal, apple consumption is associated with a lower risk of obesity.
The fruit is also rich in fiber and promotes fast digestion that does not interfere with sleep quality.
Cherries are one of the few fruits that contain melatonin, a hormone that helps regulate the sleep cycle. A 2017 study published in the scientific journal Nutrients indicates that cherry contains procyanidin B2, a compound that protects blood tryptophan, the precursor of melatonin.
Some studies suggest that drinking cherry juice can improve sleep duration and quality in adults with chronic insomnia.
Recent research published in 2018 in the American Journal of Therapeutics evaluated a group of women with insomnia. They should drink 240 ml of cherry juice or a placebo with breakfast about 1 or 2 hours before bed. It was found that those who took the cherry juice could sleep almost 1.5 hours more during the night compared to the placebo group.
Bananas help promote sleep because they are rich in natural muscle relaxants, which are the minerals potassium and magnesium. Potassium is also essential for cardiovascular health and cognitive function. Studies also show that magnesium can help stimulate melatonin production in the body.
Research published in 2013 in the Journal of Pineal Research showed that healthy men had a 4-fold increase in blood levels of melatonin about 2 hours after eating 2 bananas.
In addition, bananas make you feel full, and you will hardly wake up in the middle of the night hungry after eating a banana before going to bed.
Kiwi is a nutrient-dense citrus fruit. Two kiwis contain about 92 calories and 4.6 grams of fiber. In addition, the fruit provides twice the amount of vitamin C found in oranges, for example.
According to data published in 2011 in the scientific journal Asia Pacific Journal of Clinical Nutrition, the daily consumption of 2 kiwis could reduce by 35% the time it took adults to fall asleep. The results were observed after a 1-month study in which 24 adults with sleeping difficulties ate 2 kiwi fruit about 1 hour before bed.
The study also found that they slept about 13% longer and 5% better than before. All of this was tracked through a diary and wristwatch to monitor sleep.
Research suggests that kiwifruit also provides serotonin, a neurotransmitter that promotes a relaxing effect and may help you fall asleep faster. See in detail all the benefits of kiwi.
People who have digestive problems such as Crohn’s disease, irritable bowel syndrome (IBS), or difficulty absorbing fructose may feel unwell when eating fruit overnight. These individuals may experience stomach pain, trouble sleeping, and tiredness the next day.
People who suffer from acid reflux may also have problems eating fruits with high acidity content, such as oranges and pineapples. Thus, acidic fruits and any other type of acidic food should be avoided before bed.