These are the fruits and vegetables that you should avoid eating before going to sleep

Both the World Health Organization (WHO) and the Food and Agriculture Organization of the United Nations (FAO) recommend a minimum consumption of five servings of fruits and vegetables a day, as they improve general health and reduce the risk of diseases not transmissible.

And although a publication of the American Heart Association He even specified that the ideal combination is two pieces of fruit and three pieces of vegetables per day for a better life quality, the advice is not clear about the time of day when it is best to consume these foods. The thing is that no matter how healthy and natural they are, they can cause some type of discomfort that makes rest difficult.

Thus, just as there are ideal fruits for eat during the night Due to its properties and benefits for the body, there are also others that should be avoid precisely because of the reactions they can cause. It is not that from now on they should be considered “bad” but rather that the ideal time to consume them.

Attentive to everything said, a recent publication of the magazine Social Science & Medicine He listed the fruits that specialists recommend not eating at night.

• Citrus. Due to their high acidity, they can cause gastritis problems, and cause heartburn in people prone to this discomfort, so it is suggested to eat them in the afternoon. Among these fruits are the mandarin, the grapefruit and, of course, the orange.
• Fruits with a lot of water. Some such as watermelon, peach and melon are excellent options to hydrate the body, given that their high percentage of water can reach high levels of fiber and thus contribute to revitalizing digestive function. However, consumed in large quantities before going to sleep they can increase visits to the bathroom during the night, thus interrupting rest.
• Fruits with a high sorbitol index. Fruits such as peaches, apples, plums, pears and raisins are very sweet and quite satiating, so consuming them at night can cause slow digestion in some people.

It is well known that vegetables are very healthy and all nutritional recommendations aim to include them in your daily diet, some of them should not be eaten at nightsince they contain a lot of insoluble fiber, which takes a long time to digest.

In that sense, the cruciferousAs the broccoli, Brussels sprouts, cabbage, cauliflower, kale, arugula, turnip greens and watercress, It is preferable that they be consumed at lunch. This is because if they are eaten before going to bed, the body it will take a long time to digest themwhich can cause insomnia, since the body will remain alert even if it is time to sleep.

Now that it is known which fruits should be avoided at night, for those who have the habit of eating this food after dinner, they should know that there are some that they can consume at this time of the day.

These are:

1. Berries. The carbohydrates in berries can help increase serotonin production in the brain, and helps To fall asleep.
2. Kiwi. It is a source of antioxidants and serotoninwhich may help improve the onset, duration and efficiency of sleep in adults with sleep disorders, according to a study.
3. Banana. Thanks to its high amounts of potassium and magnesium, It contributes to muscle relaxation, while promoting the production of serotonin and melatonin to promote better rest.

1. Spinach. Green leafy vegetables are rich sources of tryptophanan amino acid (building block of proteins) that the body uses to make melatonin.
2. Sage and basil. They are spices that add extra flavor to dishes. They are said to help you sleep better because they have calming effects that mitigate stress.
3. Beet. This vegetable has multiple health benefits, among them, it is rich in tryptophan, which, as mentioned, helps produce serotoninneurotransmitter that relaxes the mind, relieves stress and regulates sleep.