What are the foods that consume vitamins in the evening

The foods suitable for supplementing vitamins at night mainly include milk, bananas, oats, broccoli, nuts, etc. These foods are rich in nutrients such as vitamin B, vitamin D, calcium, magnesium, etc., which help improve sleep quality and promote nighttime nutrient absorption.

1. Milk

Milk is rich in tryptophan and vitamin D. Tryptophan is an important raw material for synthesizing melatonin, while vitamin D participates in the absorption and utilization of calcium. Drinking warm milk before bedtime can help relax the nerves and improve difficulty falling asleep. People with lactose intolerance can choose low lactose milk or yogurt as a substitute.

2. Bananas

Bananas are rich in vitamin B6 and magnesium. Vitamin B6 can promote the conversion of serotonin to melatonin, while magnesium can relieve muscle tension. Its natural sugar can steadily increase blood sugar levels and avoid feeling hungry at night. It is recommended to choose bananas with moderate maturity to avoid gastrointestinal discomfort caused by unripe bananas.

3. Oats

Oats contain vitamin B1 and dietary fiber. Vitamin B1 participates in energy metabolism and helps stabilize the nervous system. Its slow digestion characteristic can maintain stable blood sugar and is suitable as a staple food for dinner. It is recommended to brew or cook Congee with hot water to avoid adding too much sugar.

4. broccoli

broccoli is rich in vitamin C and folate, with vitamin C having antioxidant properties and folate participating in neurotransmitter synthesis. Steaming and cooking methods can maximize the retention of nutrients, and pairing with a small amount of olive oil can promote the absorption of fat soluble vitamins. People with gastrointestinal sensitivity should pay attention to controlling their food intake.

5. Nuts

Almonds, walnuts, and other nuts contain vitamin E and omega-3 fatty acids. Vitamin E protects cell membranes, while omega-3 fatty acids regulate brain function. It is recommended to choose original nuts and limit the daily intake to no more than 20 grams. Nuts have a hard texture, so children and the elderly should chew them carefully and slowly.

When supplementing vitamins in the evening, attention should be paid to food pairing and intake timing. It is recommended to finish eating 2-3 hours before bedtime to avoid increasing gastrointestinal burden. Dark vegetables and whole grains can provide vitamin B, dairy products and deep-sea fish are rich in vitamin D, and nuts and seeds can supplement vitamin E. Special populations such as diabetes patients need to control fruit intake, and those with abnormal renal function should limit high potassium food. When there are long-term symptoms of sleep disorders or nutritional deficiencies, timely medical attention should be sought to assess whether vitamin supplements are needed.