A recent study has shown that consuming kiwis before bed can not only improve sleep quality but also aid physical recovery, the Mirror reports.
According to experts, quality sleep is just as important for good health and overall well-being as diet and exercise. It is like natural medicine.
Of all the foods known to aid rest, one fruit stands out - the humble kiwi.
Research published in the journal Nutrients by a team of Irish scientists reveals results that could change our pre-sleep routines. The study shows that consuming kiwi before bed not only promotes deeper sleep but also aids physical recovery, highlighting the fruit's benefits to overall wellbeing.
The secret lies in the kiwi's composition. It's packed with melatonin, an essential compound for regulating our body clock, and is also rich in serotonin, antioxidants and folate, which contribute to restful sleep.
While melatonin helps us fall asleep, antioxidants and folate help reduce oxidative stress, thus improving overall sleep quality.
To confirm these benefits, researchers conducted a study on 15 elite athletes. For one month, each participant ate two medium-sized kiwis one hour before bedtime.
The results are obvious. The athletes were able to increase their total sleep time by an average of 53 minutes per night.
In addition, sleep quality increased significantly - from 86% to 93%.
The benefits are not limited to more sleep. The study also found a significant drop in the number of times participants woke up during the night and in the length of time awake after initially falling asleep.
This resulted in more uninterrupted and restful sleep, which is critical for maintaining physical and mental performance. In addition, the study noted a significant reduction in stress levels, both general and sports-related.
Adding kiwi to your daily diet is quite easy. You can enjoy it as a fresh fruit, make it into smoothies, add it to fruit salads or mix it into healthy meals.
To get the most out of it, it's best to eat it an hour before you go to sleep. | BGNES
