Introduction
Here’s a list of the essential foods to eat in the evening: Eating in the evening is unhealthy, especially before bedtime, but sometimes hunger increases in the evening and is difficult to control. We suggest some light foods that can be eaten in the evening without causing health damage and weight gain.
Almonds
Almonds contain a wide range of essential nutrients for the body, such as phosphorus, manganese, riboflavin, monounsaturated fats, fiber, and antioxidants.
This helps reduce the chances of chronic diseases, such as type 2 diabetes and heart disease.
These are also a source of sleep-regulating melatonin, magnesium that helps improve sleep quality, which means it is ideal for people with insomnia.
The magnesium helps improve sleep by reducing inflammation and reducing cortisol levels, which affects sleep.
The recommendation is to eat approximately a handful of almonds before bedtime and no more.
Pistachios
Pistachios are other nuts rich in high melatonin levels, stimulating sleep, recommending foods in the evening.
The recommendation is to eat 28 g of peeled pistachios, containing 160 calories and about 6.5 mg of melatonin.
Kiwi
kiwi is a low-calorie nutritious fruit, with an average kiwi containing only 50 calories for a large percentage of nutrients.
It gives the body a large proportion of the daily need for vitamin c and vitamin k and is rich in good folic acid and potassium.
Kiwi promotes digestive health, reduces inflammation in the body, lowers cholesterol, and considering one of the best foods to eat before bedtime. It contains a substance called serotonin that helps regulate sleep.
Mulberries
In addition to containing a large percentage of fiber that increases satiety, berries are rich in magnesium. This mineral relaxes nerves and muscles and thus helps speed up sleep.
The recommendation is not to eat too many berries in the evening and wash your teeth after taking them to protect them from caries.
Yogurt
Yogurt is a recommended evening food for many benefits, as yogurt helps improve digestive function.
It reduces digestion problems that hinder sleep.
The recommendation is to choose low-fat yogurt, some fruit pieces can be added to it for more benefit, and a few nuts and honey can be added.
Popcorn
We can eat popcorn in the evening without worrying about being overweight, as it contains a low percentage of calories and fiber that helps you feel full.
The recommendation is not to use a huge amount of oil in the popcorn work. And also, be satisfies with a little of it and not add a large amount of salt or sugar.
Oatmeal
Oatmeal contains high carbohydrates and helps improve sleep, and oatmeal is an essential source of Melatonin for good sleep.
Oats are also a source full of fiber, helping to control cholesterol levels.
Fat-free milk can be added to oats, a little cinnamon, and dried fruit pieces for an integrated meal in the evening.
Some Types of Fruits
Fresh fruits can be eaten in the evening for many benefits without gaining a large percentage of calories.
The recommendation is to eat bananas which are a good source of magnesium, thus helping sleep well.
Some other fruits can also be eaten, such as apples, strawberries, guava, and pears.
