Even though they belong to the same category of fruits, the nutritional benefits and health effects of consuming them at different times vary significantly.
Fruits are a rich source of nutrients, but it’s essential to consider the ideal consumption times for each type. Dr. Xiao Lingzi (Taiwan, China) warns that some fruits should not be consumed at dinner or close to bedtime. This is because they can “chase sleep away,” limiting nutrient absorption and causing various other health issues.
1. Citrus Fruits
Avoid eating citrus fruits in the evening, especially close to bedtime (Illustrative image).
Citrus fruits are typically high in acidity. Consuming them in the evening or right before bed can lead to heartburn or acid reflux, making it difficult to sleep. They can also irritate the stomach lining, exacerbating digestive issues, particularly for those with gastroesophageal reflux disease.
2. Grapes
Grapes are a delicious and nutritious fruit, but they are high in sugar. Eating grapes in the evening can cause fluctuations in blood sugar levels, leaving you feeling alert and making it hard to fall asleep. It’s best to reserve grapes for daytime meals to maximize their nutritional value without disrupting your sleep.
Eating grapes in the evening may cause fluctuations in blood sugar, making you feel awake.
3. Watermelon
Watermelon is a nutritious and tasty fruit, but consuming it in the evening can lead to frequent urination at night due to its high water content. This not only disrupts sleep but can also cause stomach discomfort. It’s best to enjoy watermelon during the daytime to avoid negatively impacting your sleep.
Watermelon can cause multiple nighttime trips to the bathroom due to its high water content. (Illustrative image).
Mango
Choose to consume mango in the morning or afternoon when your body can digest it more easily.
Mango is a sweet and nutritious fruit but contains a high sugar content. Eating mango in the evening can cause a rapid increase in blood sugar levels, leading to difficulty sleeping. To take advantage of the nutritional benefits mango offers, opt to consume it in the morning or afternoon, when your body can digest it more efficiently.
Of course, this doesn’t mean you should avoid these four types of fruit entirely in the evening. You can consume them in small amounts when your stomach is not more than 80% full and at least three hours before bedtime.
