Eat something just before bedtime can cause problems falling asleep and alter overnight. While this is true in most foods, abundant, heavy, spicy and fatty foods can be harmful to sleep than others. Because they contain a number of vitamins and minerals promoters dream, antioxidants polyphenols and almost no fat, apples may be just what you need to calm your night hunger.
Vitamins and minerals
Apples are a good source of vitamin C and can provide vitamin B6 and potassium, which can promote adequate sleep. Vitamin C can help lower blood pressure, improve breathing and reduce blood sugar, which helps you relax and breathe properly while sleeping. Potassium acts as an electrolyte by conducting electrical signals through the body, helping to maintain a regular heartbeat and also conducting nerve transmissions that encourage relaxation and sleep. Vitamin B6 can reduce stress and help you sleep to promote the release of the neurotransmitter serotonin which improves mood. In addition, it is essential to break down fats and energy use, which can help burn fat while you sleep.
Polyphenols from apples are a type of antioxidant found mainly in its shell. As such, apple juice and other apple products made without the shell may not have the same content in polyphenols as whole apples. Quercetin is one of these chemicals, which helps regulate the breakdown of carbonohidratos and reduce blood sugar. This avoids large spikes in blood sugar by allowing your body to process food slowly, helping to prevent power surges night. Phlorizin is another regulatory polyphenol blood sugar, which helps control blood glucose levels during sleep.
Fiber and water
Approximately 86% of the edible portion of a medium-sized apple average of 182 g is water. A medium-sized apple has about 15% of your daily fiber, thereby providing greater space giving full satiety while you sleep. The insoluble fiber in apples also helps to retain water in your intestines. This avoids trips to the bathroom at night and helps digestion. The soluble fiber in apples, on the other hand, breaks down in the body and can help reduce cholesterol levels in the blood, resulting in improved circulation and sleep time.
Calories, carbohydrates and fat
Apples contain almost no fat and are low in calories; a medium-sized apple adds only 95 calories to your each day eating. While apples have approximately 10% of daily carbohydrates, the carbohydrate content is mainly derived from simple sugars and fiber. The properties of apples that regulate blood sugar reduce the release of sugar into the bloodstream, which helps prevent power surges while you sleep. Along with its high fiber content, this slow decomposition of simple sugars that perform apples makes them a good snack for satiety before bedtime and stays full all night.