Apples are a rich source of potassium, Vitamin B6, and Vitamin C, all of which have been linked with getting a good night’s sleep. An apple or two a day will regulate your digestion, reduce the level of bad cholesterol and improve your overall health. Night eating syndrome (NES) is a type of eating disorder that was originally described in 1955 and is now part of the DSM-5 list of feeding and eating disorders. Carbs, Fat And Calories. Experts recommend eating an apple before bed for those who get the late-night munchies. Because of that your body processes the food slowly so you are not hungry during the night. Night eating syndrome is characterized by the following behaviors: Inflammation. used as a substitute for professional medical advice, While this condition does occur more commonly in individuals who are obese or overweight, this isn’t always the case. The authors advocate eating a small handful of nuts at bedtime if you wake up frequently during the night. Read more: Is It Bad to Eat Fruit Before Bed? If you haven’t tried to eat an apple at night, now it is time to do that. A September 2016 investigation published in Advances in Nutrition reviewed the body of research that examined the effects of dietary elements on sleep. If you also love eating apples, this article will be interesting for you. Apples are rich in polyphenols which are mainly found in apples skins. Studies have shown that people who eat at least one apple a day have better lungs. Folate deficiency is tied to insomnia, and serotonin is a neurotransmitter in the brain that fosters sleep. It is known that pectin in apples has a satiety effect, which helps you lose weight. As we have already said, apples are rich in fiber and other compounds that make you full for a longer period of time. They show that if you eat before bedtime, it's simply important to make sure it's a small amount of cottage cheese or another healthy food rather than a full meal. It found that one of the best foods to eat before bed may be kiwi fruit. Apples provide a range of vitamins, minerals, and antioxidants. Knowing all these facts, we can say that an apple at night is actually very healthy and beneficial for you. Scientists have found that there are some compounds in apple peels that can combat cancer cells in the colon, liver and breast. Oops! Fiber and Water. Leaf Group Ltd. If you eat an apple at night you will sleep well and you will not have a craving for some unhealthy foods. Eating Before Bed Some experts say eating at night causes weight gain and disrupts sleep, while others say a snack before bed could be beneficial. Cleveland Clinic recommends eating 1 teaspoon of almond butter before bed because the content of monounsaturated fat will satiate hunger when the munchies hit. Three Apples a Day to Lose Weight. But maybe consider eating breakfast for … This way apples can improve your heart health and reduce the risk of heart disease. Alternatively, the National Nutritional Foods Association (NNFA) suggests eating a bit of peanut butter, because it's a source of tryptophan, an amino acid that aids in the production of serotonin. One of the most important polyphenols in apples is quercetin, which helps lower blood sugar and regulates the breakdown of carbohydrates in your body. "Eating a full meal late at night right before going to bed can be harmful, as it can cause heartburn, weight gain, and may disrupt sleep," says Shapiro. Similarly eating apple during your afternoon meal is a better option as it will help you in your Digestion and also improve your Metabolism. After eating apple you will not be hungry and you will be satisfied. It has almost the same effects to our health as fresh apples. The practice can also adversely affect hormonal markers related to diabetes, heart disease and other health issues. The researchers concluded that consuming 30 grams, or 2 tablespoons, of protein 30 minutes prior to bedtime had no negative consequences. Also, about 15% of a medium-sized apple is made of fiber which keeps you full during the night. Apple contains vitamins, minerals and antioxidants that are very beneficial for sleeping and below you will see more about it. Apples boast a lot of water. On the other hand, the soluble fiber from apples is broken down by your body and it can help lower blood cholesterol levels. According to the authors of the review, the kiwi fruit's plentiful content of serotonin, antioxidants and folate might contribute to the sleep benefits. He credits include Olive Oil Times, Live in the Now and Colgate. Potassium is an electrolyte which helps in maintaining a regular heart beat and it also promotes relaxation of the nerves during the night. Harvard Health Publishing: "8 Secrets to a Good Night's Sleep", University of Illinois Extension: "Apples and More", EXCLI Journal: "Apple as a Source of Dietary Phytonutrients: An Update on the Potential Health Benefits of Apple", Advances in Nutrition: "Effects of Diet on Sleep Quality", Cleveland Clinic: "4 Late-Night Snacks That Are Actually Good for You", National Nutritional Foods Association: "Should You Eat Peanut Butter Before Bed? Now it is time to include an apple in your evening routine. As we have already mentioned, apple is low in calories and high in fiber, so it will keep your stomach full and it will help you lose weight. This is one of the most important health benefits of this fruit. Apples will help your body to secrete serotonin, which will provide you a good night’s rest. These snacks can be cottage cheese, a bowl of cereal, Greek yogurt with flaxseed, an oatmeal , an apple with peanut butter , etc. Several studies have found that eating apples is linked to a lower risk of diabetes (2, 15). The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse 12 Foods That Help You Fall (and Stay) Asleep! You might have recited the "an apple a day keeps the doctor away" rhyme as a youth. The institution states, however, that when hunger pains hit at night, a slice of cheese and an apple before bed is a good example of a small nutritious snack that will satisfy the appetite until morning. Vitamin C helps in reducing the discomfort caused by sleep apnea by reducing the blood pressure and blood sugar and relaxing … According to a press release published in Penn Medicine News, eating close to bedtime results in increases in cholesterol levels and weight gain. THIS is the time to eat an apple if you want maximum health benefits! Apples are low in calories and fat. But, it is important to choose fresh apple juice, without added sugar and other additives. It contains insoluble fiber, and approximately half of the vitamin C content lies immediately underneath. But, one may want to avoid it late at night. any of the products or services that are advertised on the web site. Apples are devoid of sodium and are naturally low in calories, so if you opt to eat an apple as a nighttime snack, you've made a healthful choice. Studies have shown that apples reduce bad cholesterol levels and increase good cholesterol levels. “Eating of apples is really not good at nights because you wake up in the morning feeling very lazy; and probably feeling like you did not really have any sleep throughout the night. The flavor of apple varieties ranges between tart and sweet, while the texture ranges from crisp to soft — ensuring you'll be able to find some that suit your taste preferences. Some people say fruit isn’t technically a dessert; others think it’s better to eat fruit before dinner. As a general rule, late-season (harvested in October or November), thick-skinned, tart apples … If you eat an apple at night you will sleep well and you will not have a craving for some unhealthy foods. Apples Improve the Function Of Your Lungs. Apples Reduce The Risk of Heart Disease. Another bedtime snack option is a small amount of nut butter, a food rich in protein. In addition to fiber and flavonoids, apples contain bacteria (the good, gut health-promoting kind) and most of that bacteria is found in the fruit's core, including the stem and seeds. If you don’t like apples, you can drink apple juice. First we will tell you something about the nutritional value of apples and their impact on our sleep. According to Ayurveda expert Dr. Ashutosh Gautam, "There is nothing unsafe about eating bananas at night. You probably know that eating anything before going to bed may disturb your sleep. If you eat apples at night or in the evening, this pro … Vitamin B6 is known to reduce stress and it also helps you burn fat while you are sleeping. Phytonutrients and vitamin C, which are found in apples, have positive impact on our lungs. The National Cancer Institute defines melatonin as a hormone made by the brain that helps control the body's sleep cycle. At the same time, you may have heard advice warning against eating at night because it’s bad for your digestion, sleep, or weight. Although it is not good to eat many foods before going to bed, apple is a food that can have a positive impact on your sleep. Daily apple consumption has been linked to protection against an array of diseases, including asthma, chronic obstructive pulmonary disease and several types of cancer. It should not be If you are naturally lean and don’t care much about gaining … Health Benefits of Eating Orange at Night, Thieves Essential Oil – 7 Amazing Uses, Recipe and Reviews 2017, What Is Blue Waffle Disease and How to Treat It. There are some votes in favor and others against eating fruit after dinner or at night in general. It is known to aggravate cough and cold. It is especially recommended to avoid fatty, spicy and heavy foods at night because they can lead to many sleep and other problems during the night. Because the fruit is a source of the antioxidants vitamin C and E, it may protect against oxidative stress, which is linked to disordered sleep. Although it is not good to eat many foods before going to bed, apple is a food that can have a positive impact on your sleep. Try cutting an apple … Apples are a great snack that will make you full during the night. Apples Reduce the Risk of Cancer. Also, antioxidants and polyphenols that are found in apples help stimulate blood flow to the genitalia, which plays a big role in sexual arousal. Soluble fiber helps prevent cholesterol buildup in the arteries, which reduces the risk of heart disease. Of course, losing weight will also regulate other health issues. You can eat an apple at night without feeling guilty. We hope you have enjoyed this article and you have learned something you didn’t know before. Possible Drawbacks of Having Fruits at Nighttime One should be aware of small details while eating fruit at night: The fruit also contains vitamin A, vitamin C and folate, as well as potassium, phosphorus, iron and calcium, states the extension. Eating at … The report emphasizes the importance of eating the skin when enjoying an apple before bed. Tart cherries also have antioxidants that may boost rest quality by reducing oxidative damage. Experts believe that the more apples women consume, the higher the level of sexual function and lubrication they have. In fact, a medium-sized apple consists of about 86% water. Do eat: Pineapple. Eating Apples Before Bed | … Apples Help You Lose Weight. All these nutrients are necessary for proper sleep and they have a lot of health benefits. Vary the colors of the apples you choose so you can ingest the pigments in green, yellow and red peels. It appears that you have disabled your Javascript. Apples can significantly reduce the risk of all types of cancer. If you're looking for a tropical fruit packed with excellent health benefits, look no … One medium-sized apple contains about 95 calories. The material appearing on LIVESTRONG.COM is for educational use only. Apples have blood-sugar regulating properties that slow down the release of sugar into your bloodstream. If you feel hungry again after dinner, consume fruits such as apple will be better for your health and will not add more calories or carbohydrate to your body since at night your body will not really need energy. If you eat apples at night or in the evening as a pro-digestive fruit, it can turn against you and load on your intestinal functions. No, we aren’t talking about pasta or bread. Should you really be eating an apple a day, or is it possible to get too much of a good thing and turn the advantages into disadvantages? Conversely, it had a positive effect on metabolism, muscle quality and general health. When people eat more in the evening, they have higher markers of inflammation. It is proved that apples can boost a sexual pleasure in women, so it is good to eat an apple before going to bed. An apple is a food you need if you have problems with sleeping. Apples Boost Sexual Pleasure. If you’re eating chocolate cake or cookies, you’re probably swallowing loads of … An apple can be a great snack before going to bed. Findings from the two studies don't contradict each other. The only real health benefits of eating apple before bed time is that it is better to eat fruit at night rather than biscuits or other processed foods that contains carbohydrate in it. Quercetin is also known to reduce the risk of heart attacks and lung cancer. Healtholino is a Healthy Lifestyle Magazine. If you can digest them, "yogurt and milk both make good night smoothie bases because they have magnesium," she says. If you eat an apple before going to bed, you won’t reach for some unhealthy options during the night. These are some of the most important health benefits of apples. Janet Renee has over a decade of experience as a registered dietitian. Copyright © In a small August 2013 study of 12 men published in the Journal of Pineal Research, scientists made a discovery involving tropical fruits. Bastyr University reports that other food sources of melatonin include nuts, seeds, dairy products, eggs and beans. Many apple varieties will stay fresh for months if you store them in the refrigerator or during the cooler months, at room temperature, so it's definitely worth stocking up if you find a good deal on an apple that you enjoy. Other bedtime snack ideas include small quantities of nutritious foods. The insoluble fiber facilitates the movement of wastes through the digestive tract. Aside from the content of melatonin in the cherries, they have anti-inflammatory properties that may promote sleep. Carbohydrates. Studies have shown that apples contain a compound that is similar to the female sex hormone. Vitamins And Minerals. An apple before bed can help you satisfy your appetite until morning. "However, going to bed hungry can also disrupt sleep, so there is a fine line here. Other favorites: bananas, which have tryptophan, and serotonin-packed kiwi, which she says interacts with melatonin to promote a good night's sleep. Instead, try to find a natural peanut butter, which will have monounsaturated fat rather than trans fat. Apples are a great source of both soluble and insoluble fiber, notes the University of Illinois Extension. ", National Sleep Foundation: "Foods to Eat for a Good Night's Sleep", Ohio State University Wexner Medical Center: "8 'Healthy' Foods That Aren't Actually Healthy", Nutrients: "Dietary Sources and Bioactivities of Melatonin", Journal of Pineal Research: "Serum Melatonin Levels and Antioxidant Capacities After Consumption of Pineapple, Orange or Banana by Healthy Male Volunteers", Bastyr University: "5 Ways to Get Better Quality Sleep Naturally", British Journal of Nutrition: "Pre-Sleep Protein in Casein Supplement or Whole-Food Form Has No Impact on Resting Energy Expenditure or Hunger in Women", Penn Medicine News: "Timing Meals Later at Night Can Cause Weight Gain and Impair Fat Metabolism", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Also, it can boost our immune system and combat stress. There are some snacks that are good if you eat them at night. In order for you to see this page as it is meant to appear, we ask that you please re-enable your Javascript! Just be careful not to eat too much. Terms of Use Should you really be eating an apple a day, or is it possible to get too much of a good thing and turn the advantages into disadvantages? The vitamin and mineral content of fruit differs depending what you choose, but for the best health, vary your intake to get a wide range of nutrients. A small October 2018 study of 10 participants published in the British Journal of Nutrition names cottage cheese as a good bedtime snack. You can eat them at night without feeling guilty. Apples are a great source of vitamin C, vitamin B6 and potassium. 6 What happens if you eat apples in the evening? Renee attended the University of California, Berkeley and holds an M.S. Polyphenols. So Eating apple at night is NOT Healthy as it will do more harm to you than doing good and also lead to weight gain … Harvard Health Publishing notes that it's best not to eat a large meal two to three hours before bedtime. In … Also, it helps lower your blood sugar and help you relax while you are sleeping. Mary West is a health and nutrition writer, whose work has appeared in an array of online publications. Copyright Policy It is related to reducing the risk of many diseases, such as heart attack, stroke, high blood pressure or type 2 diabetes. This means apples at nightwill produce gas and make you severely uncomfortable during the wee hours. One study found that women who ate an apple per day had a … . Useful as Weight Control. If you want to eat it make sure you have it …

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