The scientific team from the United States has found that Consuming at least five portions of fruit and vegetables a day can significantly improve the quality of sleep And in twenty -four hours. People who followed the recommended amount of fruits and vegetables recorded almost a fifth better sleep compared to those who had not eaten.
The results of the study were published by Sleep Health. “It is noteworthy that such a meaningful difference can manifest itself by less than twenty -four hours. Adjusting diet could be a new, natural and financially available way to achieve better sleep,” Dr. Esra Tasali, a sleep medicine expert from the University of Chicago, said.
Scientists have watched eating habits of 34 healthy adults with an average age of 28 years. The participants of the study recorded their daily food intake using a mobile application while wearing a wrist monitor that objectively monitored their sleep patterns. Researchers focused mainly on the fragmentation of sleep – the peace with which a person wakes up during the night or goes from deep to light sleep.
Those who ate at least five handfuls of fruits and vegetables a day had 16 % better sleep quality than those who didn’t consume them at all. According to scientists, this may be the effect of fiber on intestinal microbiome. Fruits and vegetables rich in fiber promote the growth of beneficial intestinal bacteria that can affect nerve carriers control sleeping such as serotonin and melatonin.
Significantly better sleep also recorded In people who preferred healthier carbohydrates, For example, whole grain cereals. On the contrary, higher consumption of red and processed meat was associated with greater fragmentation of sleep.
“Even small changes can affect sleep. It’s encouraging – you have a better rest in your own hands,” The co-author of the study, Dr. Marie-Pierre st-onge, a nutritionist from Colombian University, was introduced.
