Is it possible to eat cherries at night? Nutriciologist named all pros and cons

Nutriciologist, Academic Director of MIIN, lecturer of the course “Integrative Nutriciologist” from MIIN

“Cherry is not only a juicy and sweet treat, but also a fruit with many beneficial properties. We are used to calling it a berry, but biologically it is a fruit.”

Benefits of cherries

Cherries contain important nutrients. In 100 g of fruit contains:

• 7 g of vitamin C (about 10% of its daily requirement);
• 222 mg of potassium (about 5% of the daily requirement);
• 0.1 mg of copper (about 10% of the daily requirement).

It also contains many biologically active substances. Among them: organic compounds coumarins, useful in normalizing increased blood clotting. This reduces the risk of blood clots, which contributes to the prevention of heart attack and stroke.

Fresh cherries contain a lot of potassium (a daily serving of 300 g contains about 666 mg of the mineral, which is 15% of the daily requirement), which helps to strengthen the heart muscle and prevent cardiovascular disease.

Cherries are a rich source of antioxidants such as anthocyanins and quercetin, which reduce the negative effects of free radicals on the body.

Vitamin C in the fruit helps strengthen the immune system, which is especially important during periods of colds. A daily serving (300 g) contains about 21 g of ascorbic acid, which is 30% of the daily requirement.

Cherries also have a positive effect on the health of the nervous system. Scientists have found that the bioactive substances polyphenols in its composition can protect neutron cells from destruction, supporting mental performance and positively affecting cognitive abilities such as memory and attention.

Adding seasonal cherries to your diet is also beneficial for cancer prevention. Studies confirm that the phenolic compounds in cherries can inhibit the growth of tumor tissue by reducing oxidative stress and inflammation.

Why you shouldn’t eat cherries at bedtime

With a complete balanced diet and the absence of individual contraindications, cherries can be included in the meal even in the evening. However, you should not forget about some restrictions.

Dinner, consisting only of cherries, can do more harm than good, especially in disorders of carbohydrate metabolism (the process of digestion of carbohydrates, their breakdown and formation of end products).

Cherries contain natural sugars (about 13 g per 100 g of fresh fruit), which can cause an increase in blood glucose levels and, as a consequence, frequent awakenings or even insomnia. This is especially true for people suffering from diabetes mellitus.

Cherry fruits have a weak diuretic effect, which can also lead to awakenings and disrupt night rest. This is important to consider for people who have problems with urination.

In the presence of food allergies, exacerbation of gastrointestinal diseases or diabetes mellitus, it is worth limiting the consumption of this fruit, regardless of the time of day.

Arguments in favor of eating cherries at night

Nutritional properties and useful substances

As part of a balanced meal, cherries, on the contrary, can contribute to a good night’s sleep. In its fruit, especially in not fully ripe, there is a large amount of melatonin, the content of which gradually decreases during the ripening process. This hormone, also called the hormone of sleep and youth, helps regulate circadian rhythms and normalizes sleep.

Studies have found that cherries can have a positive effect on the quality and duration of sleep. The results become visible after three days after daily consumption of 140-145 g (or 25 berries) of cherries. A decrease in cortisol (stress hormone) levels, a reduction in anxiety and an improvement in mood are also observed.

Another study confirmed the beneficial effects of cherries on the nervous system and sleep due to their strong antioxidant activity and ability to fight free radicals.

Recommendations for eating cherries

Time of consumption and amount of cherries

For healthy people, the limit of cherries is 250-300 g per day. However, when consumed at night, it is recommended not to exceed a portion of 100-150 g. This amount will not overload the digestive system and will not cause discomfort.

It is better to consume cherries 20 minutes before the main meal to prevent possible discomfort or bloating in the intestines.However, in diseases of the gastrointestinal tract, especially with increased acidity, it is worth doing it with caution, watching the reaction of the body. Due to the content of organic acids, cherries can cause irritation of the mucosa and slight discomfort when consumed on an empty stomach.

In order to minimize possible negative effects, it is better to consume cherries two to three hours before bedtime, as an addition to the main meal. This will allow the body to assimilate sugars and avoid spikes in blood glucose levels before bedtime. It is also important to take into account individual characteristics and observe the body’s reaction to the consumption of cherries in the evening.

So is it still possible to eat cherries at night? The answer to this question depends on the individual characteristics of the body and diet. The fruit has many useful properties that can favorably affect health.

However, it is important to observe the measure and choose the optimal time for its consumption. A moderate amount of cherries as part of a complete diet a few hours before bedtime will help to get all its benefits and provide a quiet rest at night.