Which fruits to favor in the evening?

Fruits, abundant in essential vitamins and minerals, are assets for our well-being. Among these, some stand out as preferred choices for dinner.

Fruits are an essential component of a balanced dinner and some can even play an important role in the quality of our sleep. Their fiber and nutrients work behind the scenes to help keep us hydrated, regulate our blood sugar, and relax us before bed. Rich in vitamins, fiber and nutrients, all fruits, like vegetables, are not equal. Some fruits are real champions when it comes to promoting restful rest, while others, such as oranges and grapefruit, are less suitable due to their sugar or caffeine content.

Fruits rich in tryptophan

Choosing the right fruits for different times of day can really make all the difference. For the evening meal, choose fruits rich in tryptophan, an amino acid present in various foods, including certain fruits such as dates, mangoes or even bananas. Once consumed, tryptophan is converted into serotonin, a neurotransmitter that plays a crucial role in regulating mood, anxiety and sleep. It is also a precursor of melatonin, the “sleep hormone” responsible for regulating sleep and wake cycles.

Nutrient-rich fruits

The benefits of fruit don’t stop there. They are also packed with essential nutrients like potassium, magnesium and B vitamins. Pineapple, melon or banana are rich in potassium and magnesium which reduce stress and relax muscles. Banana or avocado are rich in B group vitamins, involved in the regulation of sleep. For example, vitamin B6 is necessary for the production of the sleep hormones serotonin and melatonin.

Incorporating fruits rich in these nutrients into your diet is a great way to take care of your overall health and promote better quality sleep. In general, choose fresh fruits, rich in fiber and nutrients, while taking into account your preferences and tolerance.

The banana

Bananas are rich in magnesium and tryptophan, nutrients that promote relaxation and sleep.

Discover our recipe for caramelized bananas, vanilla ice cream

The plum

Plums are rich in fiber and sorbitol, a type of natural sugar that helps regulate digestion and promote restful sleep.

Discover our recipe for Roasted plums and figs, feta, thyme, honey

The mango

Mangoes are a good source of tryptophan. Their sweet taste and juicy texture make them a pleasant snack to enjoy at dinner.

Discover our Mango sticky rice recipe from Patricia Loison

The FIG

Figs are a good source of fiber, potassium and magnesium, all of which are beneficial nutrients for muscle relaxation and sleep regulation.

Discover our recipe for Rolled Fig Biscuits

Dates

Dates are rich in tryptophan, an amino acid precursor to serotonin. Consuming a few dates before bed can therefore improve the quality of sleep.

Discover our recipe for Old Carrot, Date and Citrus Salad

Apple

Apples are filling and rich in soluble fiber which supports digestion.

Discover our recipe for Apple cake cooked in a casserole dish

Pineapple

Pineapple is rich in magnesium, making them ideal options for promoting sleep. Their high water content also helps hydrate the body during the night.

Discover our recipe for Pineapple, Chicken and Ginger Fried Rice

The lawyer

Rich in potassium, B vitamins and vitamin K, avocado is also a very good source of monounsaturated fats, which help control blood sugar levels, as well as fiber, perfect for good digestion.

Discover our recipe for avocado toast, soft-boiled egg, miso