A healthy snack before bed: is it possible to eat oranges at night

If you plan your evening meal correctly and use dietary products for its preparation, you will tune the body to actively burn fat and in this way successfully get rid of extra centimeters at the waist and hips. However, before going to bed, you should not overload the stomach and consume high-calorie meals, so the evening menu should contain food containing a minimum of fats and carbohydrates.

Is it on the list of allowed overnight foods orange, and is it possible to lose weight in the evening? You will find detailed answers to these questions in our article.

Is it possible to eat oranges at night

Nutritionists are allowed to consume citrus fruits in the evening. They practically do not contain fats and carbohydrates in the composition, have a low calorie content, but are rich in fiber, vitamins and minerals.

This chemical composition allows you to get the most out of your dinner without gaining extra pounds. Oranges have a beneficial effect on metabolism, improve digestion, stimulate intestinal peristalsis, which contributes to weight loss.

Answering the question whether it is possible to eat oranges at night, it should be borne in mind that the break between the evening and morning meals should be at least 10 hours, and between the last meal and sleep - at least 3 hours... During this time, the food will have time to be absorbed and completely digested, thereby providing a healthy and restful sleep. It is quite possible to have an orange snack at 8 and 9 pm, provided that the person falls asleep closer to midnight.

The benefits or harms of an orange before bedtime partly depends on the state of the digestive system and the presence of possible contraindications.

To a healthy person

Oranges at night within normal limits, in the absence of contraindications, will not harm health. They can be used fresh in the evening to satisfy hunger or in the form of juice, fresh, smoothies.

With diseases of the gastrointestinal tract

In principle, people with diseases of the digestive system are advised to limit citrus fruits in their diet. Oranges contain acids that irritate the mucous membranes of the gastrointestinal tract, increase soreness, and can provoke increased gas formation, bloating, colic.

Oranges before bedtime are contraindicated for persons with diseases of the stomach and intestines, such as:

• peptic ulcer of the stomach and duodenum;
• gastritis;
• pancreatitis;
• increased acidity of gastric juice;
• ulcerative colitis;
• cholelithiasis;
• gastroesophageal reflux disease.

Is it possible to eat oranges at night for losing weight

A person who is controlling weight or seeking to lose weight may allow an orange before bed. The consumption of a low-calorie product has a beneficial effect on health and general well-being.

A few slices of orange will provide you with a feeling of fullness quickly and for a long time, which will help you to refrain from eating harmful foods at night. Orange fiber swells under the action of gastric juice, fills the space in the intestine, a person will no longer experience the sensation of hunger.

Dietary fiber in oranges to some extent contributes to weight loss:

• cleanse the intestines from accumulated toxins and toxins;
• stimulate intestinal peristalsis;
• normalize stool, eliminate constipation;
• restore intestinal microflora;
• prevent the development of dysbiosis;
• accelerate the metabolic process of breaking down fats, thereby preventing the formation of new fatty deposits.

Oranges contain an increased amount of folic acid, potassium, magnesium, which regulate all types of metabolism in the body. Vitamin E in combination with retinol and zinc suppresses appetite, improves skin condition, reduces the appearance of cellulite, and relieves the body from edema.

For weight loss, orange is valued due to the presence of B vitamins in the composition. They stimulate the production of hormones responsible for the breakdown of fats, reduce the concentration of cholesterol and sugar in the blood, and support the health of the thyroid gland, the dysfunction of which contributes to obesity.

For reference. B vitamins have a beneficial effect on the state of the nervous system, increase stress resistance, provide a good mood, normalize night sleep, which in turn allows you not to overeat, to get rid of the need to “seize stress”.

Orange contains high doses of vitamin C, which is important for the natural reduction of body fat. Ascorbic acid removes excess cholesterol and sugar, normalizes lipid metabolism, strengthens the immune system, regulates oxidation-reduction reactions, stimulates bile secretion, restores the functions of the pancreas and thyroid gland.

Calorie content and BZHU

The calorie content of orange fruits is 40 kcal, and the protein / fat / carbohydrate content is 0.9 g / 0.2 g / 8.1 g.

Depending on the variety, weather and climatic conditions of growth, the degree of ripeness of the fruit, oranges have a different chemical composition.

On average, 100 g of the edible portion contains:

• organic acids;
• alimentary fiber;
• ash;
• water;
• sugar: glucose, fructose and sucrose;
• vitamin A;
• beta carotene;
• B vitamins: B1, B2, B3, B4, B5, B6, B9;
• vitamin C;
• vitamin E;
• vitamin H;
• vitamin PP;
• trace elements: iron, iodine, manganese, selenium, cobalt, copper, fluorine, zinc, chromium, molybdenum;
• macro elements: potassium, calcium, silicon, sodium, magnesium, sulfur, phosphorus, chlorine;
• sugars: glucose, fructose, sucrose;
• amino acids: aspartic, glutamic, lysine, glycine, tyrosine, serine, leucine, arginine;
• omega-3 and omega-6 fatty acids.

Benefit and harm

Orange has a rich vitamin and mineral composition, which is why it has a beneficial effect on the body as a whole, supports the work and health of organs and systems, and prevents various painful conditions.

Useful properties of an orange:

• enhances metabolism;
• enhances immunity;
• protects against flu and infections;
• slows down the aging process;
• accelerates tissue regeneration;
• important for dental and bone health;
• prevents the development of oncological diseases due to pronounced antioxidant abilities;
• takes part in the formation of new cells;
• inhibits inflammation;
• stimulates the secretion of gastric juice.

Regular consumption of citrus has a positive effect on the health of the cardiovascular system. As a result, the walls and blood vessels become stronger and more elastic, blood circulation and lymph flow improves, the concentration of cholesterol in the blood decreases, which serves as a good prevention of atherosclerosis. Orange also regulates neuromuscular transmission, stabilizes high blood pressure to normal levels, and minimizes the risk of ischemia and myocardial infarction.

The orange is of particular importance for men. It is a powerful aphrodisiac that enhances sex drive and activity, attractiveness in the opposite sex. B vitamins, together with retinol, activate blood circulation in the pelvic organs, prevent congestion. Zinc and selenium stimulate testosterone production. It is the main male sex hormone responsible for sexual health and sex drive, the formation and development of bone and muscle tissue.

Citrus is no less useful for the female body. It supports the functions of the reproductive system, slows down the onset of menopause, eases the course of menopause, and stabilizes hormones.

For children and adolescents, elderly people, lactating and pregnant women, orange is recommended as an additional source of vitamins, micro- and macroelements, organic acids, essential oils, phytoncides, which ensure the active vital activity of the body, good health.

Even such a useful product is recommended to be consumed in moderation. Citrus has a high degree of allergenicity and when a certain amount of the eaten product is reached, it can provoke an allergic reaction. As an allergen, there can be chemicals that are used to extend the shelf life of the fruit, to preserve the presentation.

Important. If the storage conditions for citrus fruits are not followed, mold is formed, its entry into the body is accompanied by skin rashes, respiratory tract diseases, indigestion, and headache.

Long-term and abundant consumption of citrus fruits destroys tooth enamel, which is manifested by hypersensitivity of the teeth.

When is it better to eat

Orange is the perfect snack. It is also used as an addition or dessert to a main meal. With a one-time intake of only citrus fruit, its pulp is completely digested in 30 minutes, without overloading the stomach. Therefore, you can eat oranges at any time of the day, the main thing is no later than 2 hours before bedtime and within normal limits.

How many

The average intake with health benefits and without the absence of unwanted effects from the gastrointestinal tract is one or two medium oranges in the morning (only not on an empty stomach) and in the afternoon, and no more than 2-4 slices in the evening, provided that the digestive organs are healthy.

Such restrictions are associated with the presence in the composition of sugar (no more than 16% of the total mass) and carbohydrates (8.1 g per 100 g), which are undesirable to use before bedtime, especially for those who follow the figure.

In any form

Oranges are eaten fresh, added to fruit vegetable salads, baked goods, served with meat dishes. Juice, smoothies, cocktails are prepared from the pulp. If you intend to consume juice, it must first be diluted with water or any other vegetable / fruit juice in equal proportions.

For reference. Remaining zest can be used in everyday life to neutralize an unpleasant odor, in cooking as a spice, in folk medicine for the preparation of medicinal decoctions, infusions for vitamin deficiency, heart and vascular diseases, impaired metabolism.

What to combine with

Orange goes well with almost all fruits (pineapple, cherries, grapes, banana, kiwi, strawberries, persimmons) and berries (strawberries, red and black currants, raspberries). The pulp and zest are added to improve the taste and piquancy in meat, poultry, confectionery, and baked goods.

You can combine citrus fruits with other foods:

• cheeses;
• cottage cheese;
• chocolate;
• nuts: cashews, almonds, hazelnuts, forest, walnut;
• dried fruits: figs, prunes, dried apricots;
• an egg.

What can you combine citrus fruits with? There are no strict restrictions here. It all depends on gastronomic preferences, culinary skills and imagination.

Contraindications

It is necessary to limit or completely exclude oranges from the diet in the presence of diseases and conditions such as:

• allergy to citrus fruits;
• gastritis;
• colitis;
• pancreatitis;
• peptic ulcer of the digestive tract;
• increased sensitivity of the teeth;
• chronic pathologies of the hepatic system.

Conclusion

The low calorie content of an orange is combined with a high content of vitamins, minerals, amino acids, essential oils and other substances valuable to the human body. Citrus can be used in any meal as an independent dish or added to salads, smoothies, fruit cocktails, squeezed fresh juice from the pulp.