However, leafy greens such as kale and spinach are easily digestible so that you won’t have stomach troubles before bed.This hormone doesn’t make you sleepy, but it calms you and places you in a relaxed state, ready for bed.While consuming leafy greens before bed helps a good night’s rest, you might want to ensure that you eat about three to four hours before bedtime.The USDA recommends that adults consume two to three cups of green leafy vegetables a day.As children approach their teenage years, the vegetable requirement between sexes begins to differ.Since boys tend to eat fewer veggies than girls, you might want to pay close attention to your sons to ensure they meet the requirements.Generally, older adults (above 50 years old) need to cut back on their calorie intake.Now that you know how many leafy green vegetables you might require daily for optimum health, you might be interested in learning how frequently you should eat them.However, it’s beneficial to ensure that you consume leafy greens daily to obtain the necessary nutrients.Daily consumption of leafy greens might lead to improved health, such as sharper memory and less decline.The easiest way to meet up with your vegetable needs would be to consume it several times a day with different meals.If you’re like me, you’re always on the lookout for fun new ways to include leafy greens into your diet.Other food ideas for leafy greens include soups, smoothies, wraps, hummus, chips, and juice.Add some yummy salad dressing like pesto, cashew cream, or turmeric tahini sauce.Bake leaves for about 10-15 minutes or till leaf edges turn brown.You could wrap cheese, taco meat, Kalamata olives, sun-dried tomatoes, and diced cucumber.If you’d prefer a vegan alternative, you could make your filling of avocados, red bell pepper, alfalfa sprouts, pecan, and tamari.Soaking your collard greens in warm water and lemon could make them more flexible and easy to use.Dice some kale, spinach, or Swiss chard and add to your soups for about three minutes before taking it down from the heat.You don’t need much preparation; toss in some destemmed veggies into the blender with your fruits, and it’s ready.You could add in some berries like blackberries or raspberries to help mask any unusual tastes.The best part of juicing vegetables is that in addition to giving you the needed nutrients, they also help you stay hydrated throughout the day.You can eat leafy greens at night, and they are a healthy way to meet up with your nutrient needs.Leafy greens contain lots of calcium, which the body uses in making melatonin for sleep regulation. .
Sleep-Friendly Dinner Foods
Even lettuce has compounds that are known to cause a bit of a sedative effect, so it looks like salads make for healthy eating in more ways than one!Heavy or spicy foods — or simply overeating — can also make you uncomfortable and prone to acid reflux, so experts recommend eating dinner at least three hours before your regular bedtime.Plus, You won’t burn many calories while you’re sleeping, so a large meal can lead to weight gain over time.Fruits like cherries, pineapples and bananas are thought to naturally increase melatonin levels, so these make a fine substitute for desserts like baked goods and ice cream.Chamomile, passion fruit and a “sleepy time” tea with valerian can all calm your nervous system and help you relax.For the main course, dine on roasted turkey with a side of rice and creamed kale, followed by a cup of chamomile tea and honey for a light dessert. .
Are Nightshades Bad for You?
They claim that harmful substances found in these vegetables may contribute to inflammatory bowel disease and other autoimmune conditions.Peppers contain incredible amounts of vitamin C, which can provide many health benefits, including helping enhance iron absorption ( ).Summary Nightshades are nutrient-dense foods that may provide a number of health benefits through their vitamin, mineral, fiber, and antioxidant content.Consequently, many people with autoimmune diseases eliminate nightshades from their diets, believing they contribute to their health problems.In people with IBD, the protective lining of the intestine doesn’t function properly and allows bacteria and other harmful substances to enter the bloodstream ( 8 , 9 ).When this happens, the body’s immune system attacks the harmful substances, leading to further inflammation of the gut and many adverse gastrointestinal symptoms, such as pain, diarrhea, and malabsorption.While research on this is limited, a few studies in animals suggest that the alkaloids in nightshades may further aggravate the intestinal lining of people with IBD.Additionally, two test-tube studies suggest that chemicals called lectins in tomatoes and capsaicin in peppers may also increase intestinal permeability ( 13 , 14 ).This limited research in animals and test tubes suggests that people with IBD may benefit from eliminating or reducing nightshades.However, there may be some connection between increased intestinal permeability, or leaky gut, and autoimmune conditions like celiac disease, multiple sclerosis, and rheumatoid arthritis ( 15 , 16 ).Some experts believe that leaky gut could contribute to higher levels of inflammation all over the body that worsen disease symptoms ( 17 , 18 ).Based on this belief, some have suggested that nightshades may increase intestinal permeability and aggravate the symptoms of these autoimmune conditions, as well.Many people with these diseases have eliminated nightshades from their diets and report improvement in symptoms, but evidence for this recommendation right now is mainly anecdotal and needs to be studied.Sensitivities and allergies Other groups of people without autoimmune conditions claim that eliminating nightshades has dramatically improved their health.One of these groups includes people with arthritis, as some claim that eliminating nightshades provides pain relief.There’s an older theory that nightshades contain a form of vitamin D that causes calcium deposits that may contribute to joint pain and other arthritis symptoms.And some studies have reported that animals feeding on these plants have developed calcium deposits in soft tissues, which cause health problems ( 19 , 20 , 21 ).However, there doesn’t appear to be evidence that nightshades contain vitamin D or that eating these vegetables causes calcium deposits, arthritis symptoms, or other related health problems in humans.Symptoms of an allergy vary but can include skin rashes, hives, itching in the throat, swelling, and difficulty breathing ( 22 , 23 ).Summary People claiming to have nightshade sensitivities have found symptom relief by avoiding them, though there’s no research supporting this.On the other hand, if you have an autoimmune condition like IBD or think you may be sensitive to nightshades, you might want to consider removing them from your diet to evaluate changes in symptoms.If you still want to eat nightshades but would like to lower their alkaloid content, you can accomplish this by peeling your potatoes, limiting green tomatoes, and fully cooking these vegetables. .
Nightshade vegetables and inflammation: Do they affect arthritis?
Nightshades are nutritious, healthful foods and the idea that they cause inflammation is not supported by evidence.Nightshade foods contain solanine, a chemical which some people believe may aggravate arthritis pain or inflammation.A 2010 study suggests that eating purple or yellow potatoes may, in fact, reduce inflammation and DNA damage.These species contain high levels of antioxidants, including carotenoids, which the authors suggest may prevent cell damage.If a person wishes to eliminate nightshades from the diet, they can replace them with other non-nightshade vegetables, such as: sweet potatoes.Eating a varied diet rich in vitamins and minerals can have a powerful effect on a person’s health and improve the symptoms of chronic conditions, such as rheumatoid arthritis.Anti-inflammatory foods recommended by the Arthritis Foundation include: Oily fish : These have a high Omega-3 content that may reduce inflammation.Colorful fruits and vegetables : Examples include blueberries, cherries, kale, and broccoli that are full of antioxidants to support the immune system.: Examples include blueberries, cherries, kale, and broccoli that are full of antioxidants to support the immune system.Share on Pinterest Symptoms of a nightshade vegetable allergy may include coughing or wheezing.A person may be allergic to one or more nightshade vegetables if they experience the following symptoms shortly after eating them: hives or a skin rash.If a person experiences a severe allergic reaction such as anaphylaxis after eating any food, they should seek emergency medical attention and use an EpiPen, if one is available. .
10 Sleep-Promoting Fruits and Vegetables That Help You “Spring
On the one hand, I’m thrilled that the days are about to get longer and I can get a little more work done in the garden, finish my bike rides while it’s still light out, and not feel like it’s time for bed when it’s only 8 pm.On the other hand, “losing” that hour of sleep makes me feel off kilter for weeks as I struggle to nip my late-night habits in the bud.Research has shown that our circadian rhythms never fully adjust to Daylight Saving Time, and the transition is especially difficult for night owls.Short of reading something reeeaaaally boring before bed (my husband actually keeps the full text of the Constitution on his nightstand, ha), is there anything you can do to drift to sleep easier in the coming week?Some fruits and vegetables contain small amounts of melatonin (as well as other sleep-promoting chemicals, like tryptophan and magnesium) that help you settle down and fall asleep faster.They’re also a great source of B vitamins, which help with sleep in a number of ways: reducing anxiety and depression, improving the regularity of the sleep/wake cycle, and aiding in the synthesis of serotonin, dopamine, and GABA (the chief sleep-promoting neurotransmitter in the brain).Your body can absorb lycopene more easily if it’s heated in a little fat, so simmer a pot of tomatoes on the stove with a drizzle of oil and a handful of basil.Holy basil (Ocimum tenuiflorum) is known to calm the mind, lower cortisol levels, and treat depression.Aside from adding it to Thai recipes (where the spicy, peppery, clove-like taste enhances all those rich flavors), holy basil leaves can be dried and used in tea.Steep the leaves in hot water and drink a cup before bed to help you fall asleep.Consuming carrots in their various forms (raw, cooked, or juiced) may lead to an easier time falling asleep when counting sheep is no longer an option.Kiwi Recent research on kiwifruit has found that this small, oval fruit can improve sleep.In that study, people who ate two kiwis an hour before bedtime fell asleep faster, slept longer, and had better quality sleep.While the reasons are still unclear, it’s believed kiwi contributes to sleep with its high serotonin levels, ability to address folate deficiencies, and several antioxidant properties. .
Best hangover food: Tips and prevention
A hangover is a group of symptoms that commonly occur following excessive alcohol consumption.Eggs are a good source of nutrients and contain simple proteins that are particularly gentle on the stomach.This may be especially important the morning of a hangover, when a person may experience nausea and digestive upset.People should avoid eating eggs with oily foods, such as butter, oil, or greasy meats.Eating a banana will help to replenish the body’s potassium levels after a night of heavy drinking.Adding bananas, dates, or honey to porridge will provide extra energy for the day ahead.Share on Pinterest Dark, leafy greens may help with diarrhea or constipation from heavy drinking.Adding spinach to an omelet is a quick and simple way to eat greens on the morning of a hangover.Carbohydrate snacks are typically easy for people to digest and provide the body with a quick source of energy.Some simple carbohydrates, such as toast, bagels, or plain crackers, provide energy while being gentle on the stomach.However, people should be careful to avoid overly salty or oily carbohydrate foods, such as chips.Soda water was one of the drinks that sped up alcohol metabolism and helped to prevent alcohol-induced liver damage.If a person has an upset stomach the day after drinking, they may want to avoid their morning cup of coffee.Fresh fruit and vegetable juices not only contain water, but they also contain high levels of nutrients, antioxidants, and electrolytes.The researchers suggested that these fruits could help to prevent hangovers and other side effects of excessive alcohol consumption.A 2018 study found that a specific mix of fruit and vegetable juice reduced some hangover symptoms in healthy adults.They also showed significantly lower levels of blood alcohol in comparison to the control group. .
Best and Worst Foods for Sleep
Lying awake at night when you’re having trouble falling asleep can be extremely frustrating and may lead to unhealthy food choices, weight gain, and increased risk for obesity, heart disease, and diabetes. .
Cook Once Eat Safely throughout the Week
After spending a long day at work, enjoying a home-cooked meal sounds appealing; however, not everyone has the time and energy to sweat over a hot stove every night.Most leftovers, such as cooked beef, pork, seafood or chicken, chili, soups, pizza, casseroles and stew can be safely kept for three to four days.Planning and then preparing a couple of meals on the weekend provides quick dinners or lunches at work for the week.At dinner time, add a packaged salad or microwave fresh veggies for a complete meal.When cooking in bulk, don't let food sit in large containers at room temperature to cool before putting them in the refrigerator.After reheating food in the microwave or the oven, use a thermometer to ensure leftovers reach a safe internal temperature of 165 degrees Fahrenheit.Preparing dinners in advance and safely reheating them leaves time in the evening to relax and unwind. .