Last Updated on February 9, 2023 by theworldofsleepstaff
Eating broccoli before bed can be a healthy way to help you wind down for the night and get your body ready for some restful sleep.
Why? Well broccoli is a cruciferous vegetable high in fibre, vitamins, and minerals, making it an excellent addition to any diet. In fact it can even cause you to feel sleepy, as well as help you lose weight.
But what’s so special about eating this particular vegetable before bed? Quite a lot actually as we show you next!
Note: This content is not intended to replace medical advice or treatment. Please consult a healthcare professional for any health-related issues.
Can Broccoli Cause Sleepiness?
Yes! Eating broccoli before bed can cause sleepiness due to its high magnesium content and tryptophan.
Magnesium helps to relax your muscles and calm the nervous system. At the same time, tryptophan is an amino acid that helps produce serotonin in the body, a natural sleep inducer.
So eating broccoli before bed could help you relax and sleep more easily.
Does Broccoli Have A Calming Effect?
Not only can eating broccoli before bed help you sleep, but it can also have a calming effect on the body.
Broccoli is high in antioxidants and anti-inflammatory compounds, which help reduce stress levels and lower cortisol levels. In addition, eating this cruciferous vegetable could improve your mood because of its positive effect on hormone balance.
Does Broccoli Help With Digestion At Night?
Yes! Broccoli is high in fibre, which can help keep your digestive system running smoothly while you sleep.
Fibre helps to move food through your digestive tract. It can also help relieve constipation, so eating broccoli before bed could keep your body running more efficiently at night.
Top 14 Nutritional Benefits of Broccoli Before Bed
Broccoli is an excellent pre-bedtime snack due to its impressive nutritional profile. But here are the top 14 nutritional benefits that make it an excellent choice:
1. High in fibre
Broccoli is packed with dietary fibre, which helps to keep you full and regular, making it an excellent pre-bed snack.
2. Rich in Vitamin C
Broccoli contains an impressive amount of vitamin C, which can help support a healthy immune system.
3. High in folate
Folate, also known as vitamin B9, is an essential nutrient for pregnant women and those with certain medical conditions, making broccoli an excellent pre-bed snack choice.
4. Loaded with antioxidants
Antioxidants are essential for helping to reduce inflammation in the body, and broccoli is packed with them.
5. Great source of potassium
Potassium helps to regulate blood pressure, making it an excellent choice for those looking to maintain healthy levels before bed.
6. Low in calories
Broccoli is low in calories, so it’s perfect for avoiding unnecessary late-night snacking.
7. Rich in iron
Iron is essential for transporting oxygen throughout the body, and broccoli is an excellent source of this vital nutrient.
8. High in magnesium
Magnesium helps relax muscles and can help you drift off to sleep faster, making it an ideal pre-bed snack.
9. Great source of calcium
Calcium helps to regulate muscle contractions, so eating broccoli before bed can help you get a better night’s sleep.
10. High in phosphorus
Phosphorus helps the body produce energy and is found in high concentrations in broccoli, making it an excellent pre-bed snack.
11. Rich in Vitamin A
Vitamin A helps to promote healthy vision and is found in high concentrations in broccoli, making it an essential addition to any nighttime diet.
12. High in Vitamin E
Vitamin E is an essential nutrient for the skin, and broccoli is an excellent source of this vitamin.
13. High in zinc
Zinc helps to regulate hormones, boost immunity, and support healthy digestion – all important for a good night’s sleep!
14. Low in sodium
Sodium is linked to high blood pressure and other cardiovascular issues, so broccoli is an excellent choice for helping to keep your sodium intake in check.
Top 18 Tips When Eating Broccoli
1. Eat raw or lightly steamed broccoli for the best nutritional benefits and to avoid adding too many calories to your bedtime snack.
2. Double-check the labels for added sodium or sugar if you’re using canned or frozen broccoli.
3. Avoid adding heavy sauces or dips to your broccoli, as these can add a lot of unwanted calories.
4. Don’t overdo it – overeating broccoli before bed may leave you feeling bloated and uncomfortable.
5. Add some protein, such as grilled chicken or fish, to help keep you fuller for longer and provide extra nutritional benefits.
6. If you’re looking for a crunchy snack, try roasting or baking your broccoli with olive oil and garlic.
7. Add some other vegetables to make it a complete meal, such as carrots, peppers, or mushrooms.
8. Make sure to eat slowly and chew your food properly to help improve digestion.
9. Remember to drink plenty of water throughout the day and before bed for optimum hydration.
10. Make sure to give yourself time after eating your snack before going to sleep – at least 15-30 minutes is recommended.
11. Avoid eating broccoli late in the evening, which may disrupt sleep.
12. Remember to brush and floss your teeth after eating broccoli before bed to help keep them healthy.
13. Avoid adding too much salt or another seasoning that might be high in sodium or sugar.
14. If you have a sensitive stomach, try steaming your broccoli with ginger and garlic to help reduce bloating.
15. Add nuts or seeds for extra crunch and healthy fats.
16. If you’re looking for a sweeter snack, try adding some dried fruit, such as apricots or dates.
17. Make sure to buy organic, fresh broccoli to avoid adding preservatives or chemicals.
18. Try adding some cheese or avocado for a delicious and creamy twist on the classic snack!
7 Common Side Effects When Eating Broccoli Before Bed
1. Overeating broccoli before bed may lead to indigestion and bloating.
But you can eat a small portion of broccoli before bed, such as 1/4 cup.
2. Overeating broccoli may also cause gas and flatulence due to the high fibre content.
So adjust amounts accordingly if you find yourself suffering from these symptoms.
3. Overeating or eating it late in the evening can cause disruptions in your sleep cycle.
This can be avoided by eating a small portion at least 30 minutes before bed and avoiding late-night snacking altogether.
4. Eating broccoli that has been improperly prepared or stored may lead to food poisoning.
So make sure to buy fresh and adequately store any leftovers if you have them.
5. Eating broccoli cooked in butter or oil may add extra calories and unhealthy fats, negating the health benefits of the vegetable itself.
So try to avoid these types of preparation and steam, bake, or roast your broccoli instead.
6. Overeating salt can raise blood pressure and cause dehydration, so keep it at a minimum when eating broccoli before bed.
7. Overeating any food can lead to weight gain, so be sure to eat in moderation and combine your snack with other healthy foods for optimal results.
Who Should Not Eat Broccoli Before Bed
1. People with digestive issues such as irritable bowel syndrome (IBS) or Crohn’s disease should avoid eating broccoli before bed, as it may worsen their symptoms.
2. People who suffer from acid reflux should also avoid overeating broccoli before bedtime, as this can increase the chance of flare-ups.
3. People sensitive to caffeine should also avoid eating broccoli at night, as it contains small amounts of stimulants.
4. People with diabetes may want to be careful when eating broccoli before bed, as it can cause a spike in blood sugar levels if eaten without adequate protein and fibre.
5. People with allergies to broccoli should also avoid eating it before bed, as this could lead to an allergic reaction.
FAQs
What is the best time to eat broccoli?
The best time to eat broccoli is usually in the morning or afternoon.
Can I eat raw broccoli before bed?
Raw broccoli can be enjoyed as a snack before bed, but you may want to steam, bake, or roast it to reduce the risk of indigestion and bloating.
Does broccoli have melatonin?
No, broccoli does not contain melatonin. However, it is high in magnesium which can help support natural melatonin production.
Can I eat one broccoli every day?
Yes, it is safe to eat up to one broccoli per day. However, you may want to reduce your intake if you suffer from certain digestive conditions or are sensitive to caffeine.
Conclusion
Eating broccoli before bed can be a great source of vitamins, minerals, and fibre that can help promote overall health when eaten in moderation.
However, some specific individuals should be careful when eating broccoli before bed, such as those with digestive issues, acid reflux, caffeine sensitivity and diabetes.
Also, avoid adding too much seasoning or oil, as this can negate the health benefits of broccoli.
Finally, remember to give yourself 15-30 minutes after eating your snack before going to sleep for optimal digestion.