Fruits, like vegetables, are key to a healthy diet. Its consumption helps prevent various diseases such as heart disease, cancer, diabetes and obesity. The World Health Organization (WHO) recommends consuming at least 400 grams daily to obtain its nutritional benefits.
These foods provide nutrients, vitamins and minerals, essential for the proper functioning of the body. The Colombian Ministry of Health indicates that, thanks to their properties, fruits and vegetables reduce cholesterol levels, improve intestinal transit, lower blood sugar levels, contribute to the elimination of toxins and increase the feeling of satiety, avoiding overweight and obesity.
Nutrition specialists point out that fruits are very healthy thanks to the fact that many of them have a high content of water, fibers, minerals, antioxidants and carbohydrates, according to a publication in the newspaper The Spanish. However, there are those who consider that they should not be consumed at night, because they can cause weight gain or blood sugar levels.
An article published by the Nutrición y Farmacia portal in Spain cites Dr. Mireia Cervera, a nutritionist at the Teresa Carles Healthy Foods center, for whom there are no universal rules when it comes to nutrition because what feels good to some people may others cause problems in their body.
For this expert, it is a matter of becoming aware of the functioning of the body, to determine what is best for each one, taking into account the balance between what is ingested and the energy that is spent daily.
Comparing opinions, those who advocate avoiding fruit at night take refuge in the fact that it raises glucose levels, due to its fructose content, or that it can cause indigestion. However, those who favor its intake claim that the key is in moderation, except in the case of diabetics, this website specifies.
Similarly, Dr. Montse Folch, an expert in nutrition and dietetics and author of fruit therapy, quoted by the newspaper The Spanish, considers that the key is in which fruits are chosen and at what time of the day they are consumed. For example, it is ideal to avoid citrus fruits at night due to their impact on gastric juices.
which should be eaten
The apple is one of the fruits that should be eaten at any time of the day. The reason is because it is low in calories and high in fiber. and other nutrients. This fruit is rich in a natural antacid called glycine, which fights heartburn and is a good regulator of the intestine.
Cherries can also be favorable at night. This was stated in an article published in European Journal of Nutrition, where it was stated that eating them increases the presence of melatonin in the body, which is directly related to the quality of sleep.
Information from the United States Department of Agriculture indicates that a cup of cherries contains 86 calories, below the recommended caloric limit. Its low caloric power and its pleasant flavor make cherries an ideal food to maintain or lose weight.
Although the kiwi is a citrus fruit and there are those who do not recommend it at night, a study published by the scientific journal Asia Pacific Journal of Clinical Nutrition indicates that due to its chemical properties this food optimizes the quality of sleep and even prolongs its duration. In addition, it has been determined that this fruit increases serotonin concentrations in the brain, states the Nutrition and Pharmacy portal.
The ones to avoid
One of the nutritionists’ recommendations is not to eat citrus fruits at night. One that should be avoided is orange, because it can cause heartburn. Something similar happens with tangerines and grapefruit.
Another fruit that should be avoided, according to experts, is watermelon. Although it is rich in vitamins and minerals, if its intake is abused, it will increase the concentration of lycopene and potassium in the body, which can cause problems with the digestive system., such as nausea, indigestion, upset stomach, and flatulence.