The result of recent research has shown that grapes contain melatonin. Therefore, some believe that eating grapes before going to bed will help you sleep better. So, is this really true?
1. Is it good to eat grapes before sleeping?
Grapes, a purple fruit, contain the sleep hormone melatonin. This is a new discovery about grapes published by scientists in Italy.
In humans, the pineal gland in the brain produces melatonin to help regulate the sleep-wake cycle. Melatonin levels increase in the evening as a signal for sleep and decrease gradually as dawn approaches.
Accordingly, scientists have analyzed high levels of melatonin contained in grapes. However, the amount of this hormone can vary among different varieties. Additionally, researchers have shown that the amount of melatonin can be enhanced by antioxidants and alcohol in wine if wine is consumed instead of fresh grapes.
Thus, thanks to the melatonin obtained from eating grapes before sleeping, people may achieve better sleep quality, sleeping deeper and more soundly.
2. Other health benefits of grapes
Grapes are nutrient-rich fruit, making them a healthy choice when it comes to providing vitamin C, vitamin K, and antioxidants. So, when thinking about vitamin C, most people might consider oranges as a plentiful source. However, grapes are also a fantastic way to supplement vitamin C that not many people are aware of.
Additionally, grapes offer various health benefits to answer the question, "Are grapes good for you?". Here are some other health benefits of grapes:
2.1 Improving the immune system
Since grapes are an excellent source of vitamin C, they can improve the body's immune system against bacterial and viral infections, such as yeast infections.
2.2 Preventing cancer
Rich in antioxidants, grapes can help fight free radicals, which are molecules that can damage cells and potentially lead to cancer.
Additionally, grapes are rich in an antioxidant called resveratrol, which may protect against cancer by reducing inflammation and inhibiting the growth of cancer cells. Moreover, grapes also contain catechins, quercetin, and anthocyanins, other antioxidants that can form a powerful combination against cancer.
2.3 Lowering blood pressure
Since grapes are low in sodium, eating grapes before sleeping is highly suitable for a low-sodium dinner, helping to lower blood pressure.
Moreover, grapes are also rich in potassium, which can help balance blood pressure. Indeed, individuals with low potassium intake often have an increased risk of developing high blood pressure.
2.4 Protecting against heart disease
Resveratrol in grapes not only helps prevent cancer but has also been proven to protect against heart disease.
A study has shown that individuals with diets higher in potassium than sodium have a lower risk of dying from heart disease compared to those who do not have much potassium in their diet.
2.5 Lowering high cholesterol
The high fiber content in grapes makes them a good choice for helping to reduce high cholesterol levels.
In a study of individuals with high cholesterol, those who consumed three cups of red grapes daily for eight weeks had lower total cholesterol and reduced "bad" LDL cholesterol.
2.6 Protecting against diabetes
Grapes have a low glycemic index, meaning that eating grapes will not cause an increase in blood glucose levels.
In fact, studies have shown that the nutrients in grapes can lower blood glucose levels and may improve insulin sensitivity, helping the body utilize glucose usage.
2.7 Helping maintain brain health
The significant value of resveratrol in grapes benefits the body in various ways. The powerful antioxidant helps reduce oxidative stress, which can positively affect the brain.
For patients with Parkinson's and Alzheimer's diseases, oxidative stress may be a contributing factor, and the resveratrol in grapes helps reduce the risk of these conditions.
2.8 Improving bone health
Thanks to vitamin K and minerals such as calcium, magnesium, and potassium, eating grapes can help the body maintain strong bones.
Although all of these nutrients are important for bone health, further research is needed to fully understand how grapes can help keep bones healthy.
2.9 Slowing down the aging process
Indeed, women who consume a lot of grapes may help maintain a youthful appearance in the long term.
This is achieved thanks to the component resveratrol, a powerful antioxidant that stimulates the SirT1 gene, which is associated with longer lifespan by affecting cell structure and protecting cells.
3. How to eat grapes for healthy benefits?
There are many varieties of grapes to choose from to reap health benefits, including green, white, purple, and red grapes.
The key is to choose the most natural form available. Therefore, instead of drinking grape juice or eating raisins, fresh, unprocessed grapes are the type that will provide the most nutrients to the body.
A suitable serving of grapes for adults is about one cup per day and can gain the aforementioned benefits when eaten two to three times a week. Besides eating grapes directly, consider varying your consumption by adding them to smoothies and salads, such as chicken salad. Additionally, try freezing grapes and other fruits with fresh milk and cream for a sweet, delightful dessert.
In summary, scientists have announced a new discovery about grapes as a food beneficial for sleep. The high melatonin content in grapes is the meaningful answer to the question of whether you should eat grapes before going to bed. Thus, eating grapes before sleeping is a simple, gentle, and excellent evening choice. Such a serving of grapes is not high in calories, rich in nutrients and vitamins, and can help improve sleep quality.
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