You are having problems sleeping these days? Perhaps the reason for fatigue is hidden in the food you eat just before bedtime. Even healthy foods can hinder your dream. Fatty and processed foods such as meat cutlets are not recommended to eat in the evening because it is full of salt, it raises blood pressure and interferes with digestion.
However, sleep quality may also be affected by otherwise healthy foods. In today’s article we are going to talk about oranges and whether they should be eaten just right before bed or not, and what eating citrus fruits in generals dos to your body late at night.
Orange health benefits
Orange as fruit or juice is usually used for diet or as a medicine, in winter as a prevention of cold and flu. However, orange for medicinal and useful ingredients should be used throughout the year.
Orange helps not only against the cold but also against many other diseases. It belongs to the southern fruits (citruses) and is grown in warmer parts of the world, because both the plant and the fruit are sensitive to cold and low temperatures. In southern hemisphere it is available for food throughout the year. More than a hundred oranges exist in the world (oranges, mandarin, clementine etc). The United States is the largest orange producer in the world.
Orange has been known as medicinal fruit since ancient times, and in ancient Greece it was called the fruit of the gods.
Orange contains the following medicinal substances:
- nitrogenous substances
- beta carotene
- vegetable fibers
- vegetable oils and fats
- vitamin A
- vitamins B1 and B2
- vitamin C
- vitamin E
- essential oils
- mineral salts
- organic acids
- folic acid
- sugars (fruit)
Should you eat oranges before sleep?
If you were having problems with your sleep, then oranges are not the cause of that. So can we eat orange at night?
The answer is yes. These citrus fruits are safe for eating late at night and they can be an excellent snack late at night when you are hungry but you want to maintain your weight.
Oranges contain many beneficial properties and can be used throughout the day. Your snack late at night should only have around 200 calories, if you want to maintain your weight and avoid weight gain.
Some people might have problems eating oranges before bed because they have a strong flavor. Eating them before bed is not going to cause you to gain weight or keep you up at night so you can eat them as much as you like. But, it is better to keep this amount as low as possible.
Use in diet
Orange (juice and bark) is used throughout the year for eating juices or as an addition to dishes (cakes). The most useful is the natural-cut fresh juice without preservatives and without sugar.
In some countries orange juice is used as a dressing for various types of meat, and in some as a disinfectant. In World War II, American forces were given orange juice daily, as a source of vitamins and nutrients. Orange is also used for the preparation of alcoholic beverages, but also in cosmetics (creams and preparations for skin care and perfumes).
According to recent research, orange has a positive effect on blood vessels by reducing blood vessels thickness by 30%. Orange has a refreshing, but also an antioxidant effect, and Australian scientists have found it to be very effective against some types of carcinoma (mouth, respiratory organs and digestive organs).
This fruit is also used as a cleaner for the organism and digestive organs from harmful and toxic substances. The English people recommend that children eat a few ounces of orange per day. More recently, a combination of orange and black chocolate is advised to prevent heart and blood vessel disease.
From the above data it can be argued that orange helps in the prevention of many health problems, as well as in the treatment of many diseases. In the culinary industry, orange bark is used (if the crust is not sprayed with chemicals, pesticides and herbicides).
Experts recommend that they often eat orange or drink orange juice in order to preserve health. Both oranges and other fruits should be used separately from other meals, since it is so best for digestive organs.
Foods to avoid eating before bed
Broccoli, cauliflower and other cabbage are full of vitamins and minerals that are needed for proper functioning of the body. However, you should avoid eating them in the evening, especially before going to bed. They, in fact, contain insoluble dietary fibers that have long digested and hinder the sleep.
Tomato contains a powerful antioxidant lycopene that maintains heart and blood system health. But do not eat tomato and tomato sauces in the evening because this healthy food is a common cause of heartburn and other stomach problems. Between sleep and dinner it should take at least three hours to give chances of trouble to do their job without any problems. Learn about tomatoes that taste like they came out of paradise.
- Dark chocolate
It also contains higher amounts of caffeine that will make you feel awake, stimulate metabolism and disturbs your lifestyle. For the same reason, refrain from drinking coffee and other caffeine drinks before bedtime. Unless you want to be awake for the rest of the night, drink tea instead of coffee but make sure you avoid teas with high amounts of caffeine in them.
- Spicy food
Before sleeping, eating spicy foods will disturb the digestive system and cause increased work of your intestines. Additionally, strong spices will increase body temperature and further confuse the body. This is why it is recommended to avoid eating spicy foods before going to bed, unless you want to be awake the entire night.
- Fatty foods
Scientists from the Minnesota University conducted a study on mice that showed that feeding on fatty foods caused longer sleep, but it was pervaded by cramps and frequent strokes. This is why it is best to avoid eating fatty foods since they can disturb your sleep cycle and make you struggle with sleep late at night.
- Red meat
Foods with a high percentage of protein such as red meat require a long process of digestion. For the body it is especially uncomfortable to consume a large amount of carbohydrates, so it is better to avoid such a type of food before the evening rest. Choose lighter snacks instead that are not going to cause you sleep problems.
Warm milk is a natural sedative that is supposed to mature. If you mix it with typical breakfast meals, like wheat flakes you could slow down your sleeping process. The main reason for this is hiding in a large amount of sugar that is industrially added in the production and excels the organism. For the same reason, avoid all other high-sugar treats with high sugar content.
- Lettuce vegetables and legumes
Vegetables with a high percentage of dietary fiber like cabbage, cherries, celery and legumes have a great effect on the digestive system, so it is recommended to eat during the day.
- Raspberries, tomato
A good dream won’t be induced by fruit like raspberry or tomato. Eating them before sleep will hamper the proper functioning of the digestive system, but it will also give the energy you do not want to feel before bedtime. Beware of eating tomatoes before sleep because it contains plenty of acid that stimulates heartburns.
Foods to eat before sleep
It contains the amino acid tryptophan, which is responsible for often falling asleep in front of the TV. Tryptophan generally encourages sleep, so turkey is a good choice of food that you can eat before bedtime. Enjoy turkey breast with vegetables or sandwich with turkey and pastry with cereals.
- Jasmine rice
Rice of mild nuts from tropical areas is high on the glycemic index, which means it varies slowly and therefore glucose is slowly released into the bloodstream. According to one study, the consumption of jasmine rice before bedtime halved the time that the respondents needed to sleep.
- Cereals with complex carbohydrates
Foods full of simple carbohydrates (cookies and cakes) are not a good choice of food before bedtime, but the cereals with complex carbohydrates are full of hits. Bread, buckwheat are just some of the cereals you can consume, and a great choice is also the flakes with complex carbohydrates. Feel free to combine them with milk that (like turkey) contains tryptophan and improves sleep.
They contain magnesium and potassium that relaxes muscles, and they also contain good carbohydrates to help you fall asleep.
- Sweet potatoes
This brilliant food contains complex carbohydrates that stimulate sleep, the potassium that relaxes muscles, is low calorie and does not contain fat, which makes it ideal for meals before bedtime.
- Valerian tea
It’s no secret that the tea from the root of the valeriane calms the body and the mind and is therefore recommended to be consumed before bedtime. It works great on the stomach and calms it, relaxes muscles and helps with headaches.