The Kiwi, that small green fruit full of vitality, is not only a tasty addition to our diet, but also proves to be a precious ally for a restful night’s sleep. Native to China and now grown around the world, Kiwi is a concentrated source of C vitamin, vitamin K, Vitamin Efolates, minerals and antioxidants.
The Health Benefits of Kiwi
1. Strengthening the Immune System
Its richness in vitamins and antioxidants helps strengthen the immune system, protecting against colds and flu.
2. Improved Lung Function
Kiwi provides a supply of iron and supports lung health, especially useful for those suffering from asthma.
3. Reduction of Cardiovascular Risk
The fibers found in Kiwi help reduce hypertension, providing a cardiovascular benefit that can reduce the risk of diseases such as heart attacks and strokes.
4. Promotes Digestion
Thanks to the proteolytic enzyme actinidin, Kiwi facilitates the digestion of proteins, contributing to better digestive health.
Kiwi as a Remedy for Insomnia
Recent studies indicate that consuming one or two kiwis before bed can improve the quality of sleep. The presence of serotonintogether with flavonoids such as quercetin and catechin, promotes relaxation and helps deal with insomnia naturally.
A study conducted on subjects suffering from insomnia showed that consuming kiwi before bed led to a significant improvement in sleep quality over the course of four weeks.
The Ideal Time to Consume Kiwi
Kiwi can be consumed on an empty stomach before breakfast to promote good digestion or in the evening before going to sleep to make the most of its benefits for sleep.
Other Foods for Restorative Sleep
In addition to Kiwi, there are other foods that can promote restful sleep:
- Black cherries or black cherry juice: Proven to improve sleep quality.
- Apple, Banana, Pear, Cherries, Blueberries: Rich in nutrients that promote relaxation.
- Avocado: Source of healthy fats that can aid sleep.
- Cottage cheese: Contain tryptophan, a precursor of serotonin.
- Raw vegetables: Such as valerian, mixed salad, carrots, celery and courgettes, which can contribute to better digestion.
- Dried Fruit: Like almonds and walnuts, rich in magnesium and melatonin, which promote sleep.
What to Avoid Before Bed
To ensure a peaceful night’s sleep, it is advisable to avoid spicy, acidic or fatty foods, which could cause gastric discomfort and insomnia. Caffeine and alcohol should also be avoided in the hours before bed.
In conclusion, adding Kiwi to your evening routine could be the key to better, more restorative sleep. With its numerous health benefits and its relaxing power, this delicious fruit can be a valid ally in achieving a well-deserved night’s rest.
