Kiwi, many consume it before sleeping: that’s why it’s good for you
Among the fruits most loved by adults and children is Kiwi, a fruit originating from China rich in vitamin C and fibre. This belongs to the Actinidiaceae family and its pulp can be of different colours, from green, yellow or red. But despite the different varieties, the properties of the fruit do not change, it is a real panacea for our body and today it is cultivated not only in China but also in Italy, New Zealand, Chile, France, Japan and the United States. Many consume it not only as a snack, but also for breakfast and before bed. Let’s see in detail why many recommend it before falling asleep.
We said that Kiwi is a fruit of Chinese origin very rich in vitamin C, vitamin K, vitamin E, folates, minerals and antioxidants. This makes it a perfect product to combat numerous ailments thanks to its numerous benefits. This strengthens the immune system by combating the flu and colds and also guarantees the supply of iron and improves lung function, combating asthma. Furthermore, thanks to the presence of fibre, this counteracts hypertension, reducing the risk of cardiovascular diseases, such as heart attack or stroke and thanks to the presence of the proteolytic enzyme actinidin, it promotes the digestion of proteins.
But not everyone knows that eating one or two kiwis before going to sleep guarantees many benefits before sleeping because according to recent studies it improves sleep. This in fact contains serotonin which promotes rest and is a valid ally for those looking for natural solutions against insomnia. Thanks to quercetin, naringenin, rutin, catechin and epicatechin, and thanks to flavonoids, the quality of sleep improves. A study conducted on 64 young people suffering from insomnia highlighted how the intake of 130 g of pear, the same quantity as kiwi, improved the quality of sleep after 4 weeks of eating kiwi before bed. After 2 years of studies, it emerged that kiwi improves night’s sleep so much so that we wake up strong and invigorated in the morning.
In reality, the best time to eat Kiwi is to do it on an empty stomach before breakfast or in the evening before going to sleep. These fruits contain actinidina which improves the protein digestion in the intestine and consuming kiwis can help after eating large meals. Its consumption is not recommended for individuals who have gastrointestinal problems such as gastroduodenal ulcer, colitis, and irritable bowel syndrome.
Eating some fruits before bed can also aid sleep. In addition to Kiwi, it is also possible to consume black cherries or black cherry juice because studies show that it improves the quality of sleep and reduces the symptoms of insomnia. Other foods to eat include apple, banana, pear, cherries, blueberries, avocado, cottage cheese, olives, raw vegetables (valerian, mixed salad, carrots, celery, courgettes), and dried fruit, such as almonds and walnuts.
Before going to bed, it is better to avoid spicy, acidic, or fatty foods, which can primarily cause heartburn and gastric reflux, but also insomnia. It is also better to avoid caffeine and alcohol.