In recent years, avocado has become a popular fruit because of its wide range of uses. Apart from the fact it’s tasty, avocado also has a high level of potassium and plays an important role in regulating nerve function as well as blood pressure.
It’s also high in fiber which is necessary for maintaining normal body weight.
Its uses don’t end in the kitchen. As avocado is even used in the beauty sector as an ingredient in facial masks, foot scrubs, moisturizers, and make-up removers!
In this article, we will be exploring the effect of eating avocado before bed, and why you might want to consider including them in your evening meals.
Disclaimer: You must always consult your doctor before including a new supplement or food into your daily routine as only your doctor can explain any pros or cons that are specific to you. Some supplements & foods may interfere with medications and/or cause allergic reactions.
But First: What is an Avocado and Why the Fuss?
Avocado is an edible fruit with greenish or yellowish flesh. It was first domesticated in tropical America but has since become popular around the world.
Avocados contain unsaturated oil and depending on the variety, the unsaturated oil can be as much as 25%. So they can provide the ‘good fat’ that your body needs for daily functioning.
Avocado is also rich in nutrients such as riboflavin, Vitamin A, C, and E, and thiamin. They are also a good source of folate and contain major elements such as iron, potassium, and copper.
Eating Avocado Before Bed: The Surprising Benefits
How does having a good and rejuvenating night’s sleep sound? If that sounds like something you’d want to have every night, then you might want to start eating avocados before bed.
Why? Well listed below are some of the potential benefits of eating avocados before bed:
1. Aids Digestion
Fiber plays an important role in dietary health. It helps prevent constipation and other dietary problems. Luckily, avocados actually contain a high percentage of fiber!
Avocados contain up to 14g of fiber per fruit, so taking them before bed may aid your digestion and help maintain a healthy digestive tract.
Eating avocados in your evening meal means easier digestion of food which should in turn allow you to sleep comfortably without disruption.
2. May Reduce Depression
Avocados are a good source of folate, and research has shown that there is a link between low folate levels in the body and depression. In fact it has even been proven that there might be a potential role for folate in the treatment of depressive disorders.
Folate works by preventing the build-up of homocysteine – excess homocysteine can trigger depression.
However folate breaks down excessive homocysteine into other chemicals the body needs. Folate also facilitates the production of serotonin which can help induce sleep.
3. Reduces the Effects of Gastrointestinal Disturbances
Apart from aiding digestion, avocados are also good at reducing gastro disturbances due to their high fiber content.
Gastrointestinal disturbances such as lactose intolerance, nausea, and diarrhea might hinder your sleep. But taking avocado before bed may prevent these symptoms and help you get a restful night.
4. Protection from Chronic Diseases
Avocados contain monounsaturated fatty acids which are beneficial to the body.
One of the benefits of these monounsaturated acids is the protection they can offer against chronic diseases such as high blood pressure, arthritis, and different heart diseases.
Since chronic diseases are usually associated with symptoms such as anxiety, chest pain, and irregular heart rhythm – all of which make sleeping difficult – taking avocado as part of a healthy diet offers protection from these diseases, inadvertently preventing these symptoms and promoting a good night’s rest.
5. May Prevent Insomnia
Research has proven that food high in magnesium helps improve sleep quality. Indeed magnesium is often prescribed to help sleep disorders.
Among other things, avocados are rich in magnesium so they should be helpful to people who are suffering from insomnia.
Eating avocado before bed may therefore increase your sleep duration and ease the process of waking up due to its magnesium content. It also increases blood flow to your brain which should help you perform better the following day.
General Effects of Avocado On The Body
1. Weight Gain and Loss
Avocados have high calories and are a great source of nutrients and healthy fats.
However eating large amounts of avocado increases your calorie consumption which – if too much – will be stored as fat in your body. This obviously leads to weight gain.
Yet, because of the high fiber content of avocados, eating a moderate amount with the right meals might also help you lose weight as fiber can help give you a feeling of fullness.
As always, it’s all about eating in moderation.
2. Supports a Healthy Heart
Avocado contains a high level of beta-sitosterol which is a natural plant sterol. Research has shown that eating foods that contain plant sterols can help prevent heart disease.
3. Gastrointestinal Effects
When avocados are taken in large quantities, they work as laxatives. That’s because they contain polyols. If you’re sensitive to polyols, eating too many avocados might lead to bloating and stomach upset.
Their high level of fiber can also lead to constipation, abdominal pain, and bloating. Especially for people with irritable bowel syndrome and other sensitivities.
4. May Prevent Cancer and Arthritis
Research has also shown that nutrients in avocados might also prevent the risk of cancer.
Avocados are high in folate and this helps lower the risk of certain types of cancers associated with the colon, pancreas, stomach, and prostate.
Arthritis might also be prevented by taking avocados as they contain Vitamin K which boosts bone health and reduces osteoporosis.
5. Supports Fetal Health
Folate is an important ingredient in the diets of pregnant women. That’s because sufficient intake of folate by pregnant women will help reduce the risk of miscarriage and other birth abnormalities.
It is recommended that at least 600 micrograms of folate be consumed a day during pregnancy. Avocados also contain fatty acids which are necessary for fetal development.
Avocados are rich in fiber, and adequate fiber promotes bowel movements which eliminate toxins and waste from the body.
When the body lacks sufficient fiber, waste products are stored up in the colon and are absorbed after a while into the body. Avocados keep the colon healthy and ensure the body’s wastes are being properly eliminated.
Eating Avocado Before Bed: Our Final Thoughts
Avocados have several benefits to the body and eating avocados before bed has several benefits for sleep.
However those benefits are wiped out if they are eaten in very large quantities. So only eat avocados before bed in moderation and as part of a healthy diet.