Kiwi & Sleep Quality
- Rayki Goh, MSc
- 6 days ago
- 4 min read
Dear food people,
In this series of articles,we challenge ourselves to explain shocking food facts in the simplest way possible and within just 1-minute, so you can learn to make wiser food choices each week!
Always remember, FOOD IS MEDICINE.. and if you eat right, you might even find yourself losing some excess weight without breaking a sweat.
Now, let’s get to it~
BETTER SLEEP WITH KIWI
Kiwi, scientifically known as Actinidia deliciosa, is a small yet nutrient-dense fruit that has garnered attention for its impressive health benefits, particularly in enhancing sleep quality. This fuzzy, brown-skinned fruit, with its vibrant green flesh, is not just a delightful treat but also packed full of nutrients that can play a significant role in supporting your overall well-being, including your sleep patterns.
One of the most intriguing aspects of kiwi is its rich content of serotonin, a neurotransmitter that plays a pivotal role in regulating the sleep-wake cycle. Serotonin is crucial for maintaining mood, appetite, and, importantly, the transition between wakefulness and sleep.
As night falls, serotonin levels naturally decline, signalling the body to prepare for sleep. By consuming kiwi, which is naturally abundant in serotonin, you can help elevate these levels, potentially making it easier to fall asleep and stay asleep throughout the night.
However, serotonin is not the only beneficial component found in kiwi. This fruit is also brimming with antioxidants, notably vitamin C and carotenoids, which are essential in combating oxidative stress. Oxidative stress, a condition characterised by an imbalance between free radicals and antioxidants in your body, can lead to inflammation and disrupt the delicate balance of hormones involved in sleep regulation.
By neutralising these free radicals, the antioxidants in kiwi contribute to a more stable internal environment that promotes restful and uninterrupted sleep. Research suggests that eating kiwi before bedtime may not only help you fall asleep faster but also enhance the quality of your sleep.
This means that kiwi might help you enjoy longer periods of uninterrupted, restorative sleep, which is crucial for overall health. While the exact biological mechanisms are still being studied, the synergistic effects of serotonin and antioxidants present a compelling, scientifically-backed reason to include kiwi in your evening routine as a natural sleep aid.
Incorporating kiwi into your diet could be a simple yet effective way to support better sleep naturally, making it a delicious and healthful addition to your nightly regimen.
Here are Some Scientific Facts on Kiwi:
Serotonin Content: Kiwifruit contains approximately 5.8 micrograms of serotonin per gram of fresh weight, making it one of the few fruits with a significant amount of this sleep-regulating neurotransmitter. Serotonin levels increase with ripeness.
Antioxidant Power: Kiwi is exceptionally rich in vitamin C, providing about 71 mg per medium-sized fruit, which is around 79% of the recommended daily intake for adults. This high vitamin C content enhances the fruit's ability to combat oxidative stress.
Improvement in Sleep Quality: A study published in the Asia Pacific Journal of Clinical Nutrition found that consuming two kiwis one hour before bedtime for four weeks improved sleep onset, duration, and efficiency in adults with self-reported sleep disturbances. Participants saw a 35% increase in sleep onset, a 28% improvement in sleep duration, and a 42% increase in sleep efficiency.
Total Antioxidant Capacity: Kiwi's total antioxidant capacity (TAC) ranges from approximately 1,800 to 3,400 µmol Trolox Equivalent per 100 grams, helping to reduce oxidative stress, which can impact sleep.
Fibre Content: A medium kiwi contains about 2.1 grams of dietary fibre, which supports digestion and contributes to overall relaxation and sleep quality by promoting a healthy gut environment.
5 Popular Dishes You Can Prepare at Home:
Kiwi Smoothie Bowl – A refreshing blend of kiwi, banana, and Greek yoghurt, topped with granola and fresh fruits for a nutritious breakfast or snack.
Kiwi Salsa – A zesty combination of diced kiwi, tomatoes, red onion, and coriander, perfect as a topping for grilled fish or chicken.
Kiwi Parfait – Layers of kiwi, granola, and honey-infused yoghurt, creating a delightful and healthy dessert or breakfast option.
Kiwi & Avocado Salad – A vibrant salad featuring sliced kiwi, avocado, mixed greens, and a light vinaigrette dressing for a fresh and tangy side dish.
Kiwi Sorbet – A cool and refreshing dessert made with puréed kiwi, a hint of lime, and a touch of honey, perfect for a summer treat.
The information provided in our articles is for educational and entertainment purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. The content on our website, including articles, is not meant to endorse or promote any specific medical treatments, products, or procedures. The information provided is based on general knowledge and research at the time of writing. Medical practices and knowledge are constantly evolving, and what may have been accurate at the time of publication may not be current or applicable today.
