Cherries and Kiwis: Natural Allies for Better Sleep and Well-being
As awareness grows regarding the potential downsides of indiscriminate melatonin use for insomnia, natural sleep aids are gaining prominence. Cherries and kiwis,in particular,are emerging as potent allies for those seeking to improve sleep quality and overall health.
The Sleep-Promoting Power of Cherries
Cherries, especially tart varieties, are recognized for their natural melatonin content. Melatonin is a hormone that regulates the body’s sleep-wake cycle, promoting deeper and more restful sleep. While cherry juice can be a convenient way to consume these benefits, it’s crucial to be mindful of its sugar content, notably for individuals managing their weight.
Research published in the Journal of Experimental Botany highlights that cherries possess substantially higher concentrations of melatonin compared to many other foods.Furthermore, the natural melatonin found in cherries is absorbed more effectively by the body than its synthetic counterpart found in supplements.
Beyond melatonin, cherries are also rich sources of fiber, Vitamin C, potassium, and beneficial phytochemicals. According to Harvard health, the phenolic compounds in cherries possess anti-inflammatory properties, which can help alleviate pain and discomfort following physical activity.
Kiwi: A Multifaceted Fruit for Sleep and Mood
The kiwi fruit is celebrated for its impressive nutritional profile, including Vitamin C, fiber, potassium, and vitamin K. It is also known to support healthy intestinal function and contribute to an improved mood.
A study conducted by the Complutense University of Madrid found that participants who consumed two yellow kiwis daily for six weeks experienced notable benefits. These included reduced fatigue, increased energy levels, and enhanced mood, especially among those who reported a more fragile emotional state at the outset of the study. this effect is attributed, in part, to the significant vitamin C intake (approximately 200 mg per day).
additionally, kiwis can be effective in managing chronic constipation, aiding in more frequent bowel movements and reducing the physical strain and discomfort associated with it.
