As cranberry juice is the richest beverage in melatonin, containing 960 mcg per 100g, an 8 oz glass of cranberry juice before bed may help you sleep better at night. As it’s high in sugar, higher amounts could make you gain weight, though.
Don’t drink too much cranberry juice at night
As a rule of thumb, you should avoid drinking fruit juices. Most of them are packed with sugars. Even moderate amounts of homemade, fresh-squeezed fruit juices can make you gain weight. High intake of sugar is a common reason for increased rates of obesity in the United States. Nowadays, we consume about 300% more sugar than the upper recommended dose.
In addition, fruit juices don’t reduce hunger, as they lack of dietary fiber. Fiber is good for weight loss as it promotes satiety, and minimizes insulin responses. Unfortunately, most people who follow the standard Western diet consume fewer fiber than the recommended daily intake.
Cranberry juice is mainly water and sugars. In fact, 87% of its calories come from sugars. Cranberry juice has 46 calories per 100g, or 116 calories per serving. Despite, its relatively high calorie content, cranberry juice can help you lose weight. Actually, a serving of cranberry juice contains about 23 g of sugars and no fiber.
Drinking cranberry juice before bed can help you sleep better at night
The best time to drink cranberry juice is before bed. It could help you sleep better at night, due to its extremely high amount of melatonin!
Melatonin is known as “the sleep hormone”. It’s the internal clock of the body. Cranberry juice contains extraordinary amounts of melatonin. It has up to 960 mcg of melatonin per 100g!
Besides the improvement on sleep duration and quality, melatonin promotes weight loss, protects from oxidative stress, boosts the immune system, and protects the heart.
You can see the richest common foods in melatonin here.
Drink cranberry juice before bed to boost your vitamin C intake
We should get enough vitamin C throughout the day, in order to increase sleep duration, reduce sleep disturbances, relieve movement disorders, decrease the dangerous effects of sleep apnea, and even improve stress tolerance.[4,5]
Cranberry juice & fast food at night
Additionally, cranberry juice contains modest amounts of potassium. A cup of cranberry juice contains about 200 mg of potassium, or 6% of the Daily Value (DV).
A diet high in potassium is good for a lower Body Mass Index (BMI), smaller waist circumference, and lower risk of obesity!
Potassium neutralizes sodium. Sodium comes mainly from salt. Therefore, it’s good to get enough potassium when you eat foods high in salt, like fast food. You could eat fruits and vegetables with your favorite fast food as well. They’re the richest foods in potassium.
Health benefits of drinking cranberry juice
Most noteworthy, cranberry juice has a huge antioxidant content. It’s packed with phenols, anthocyanins and catechins. Hence, the daily consumption of cranberry juice could increase plasma antioxidant capacity. Antioxidants fight oxidative stress, which can lead to obesity.
A serving (200 mL) of cranberry juice has up to 46 mg proanthocyanidins, 26 mg anthocyanins, 12.8 mg hydroxybenzoic acids, 3.8 mg, hydroxycinnamic acids, and 11.6 mg flavonols.
Due to its exceptional antioxidant content, besides weight loss, cranberry juice has many health benefits.
For instance, regular drinking of cranberry juice may lower LDL-cholesterol, lower total cholesterol, increase (“good”) HDL-cholesterol, improve endothelial function, lower the risk of coronary heart disease, lower glycemic responses, have favorable effects on blood pressure, and protect against urinary tract infections.
In fact, polyphenols in cranberry juice have potent antibacterial, antiviral, antimutagenic, anticarcinogenic, anti-inflammatory, and antioxidant properties!
What’s the best time to drink cranberry juice?
Certainly, a great time to drink cranberry juice is before bed. As cranberry juice is the richest beverage in melatonin, it can improve sleep quality and increase sleep duration.
Moreover, you could drink cranberry juice at breakfast to boost your daily intake of vitamin C as well as other antioxidants.
Last, but not least, consumption of cranberry juice is beneficial before or after exercise. Sugars in cranberry juice will give you extra energy before a workout, and promote glycogen replenishment after exercise. Additionally, polyphenols and vitamin C neutralize exercise-induced free radicals, promoting muscle recovery, while its excellent electrolyte content supports hydration.
How much cranberry juice should you drink before bed?
As a rule of thumb, a daily dose of 8 oz of cranberry juice is enough. This amount has only 100 calories, 60 mg of vitamin C, 200 mg of potassium, and above all, it’s packed with antioxidants. It’ll help you lose weight, burn fat, and boost your immune system!
You could drink up to 2 cups a day (480 mL) to significantly increase your plasma antioxidant capacity and protect your heart. This daily dose won’t make you fat. On the contrary, if you’re on a caloric deficit, you’ll lose weight.
You’ll find a wide variety of cranberry supplements and juices on iHerb.
Keep in mind that the consumption of high amounts of cranberry juice (about 1-2 L a day), for an extended period of time (over 3 weeks) may interact with certain medications, such as warfarin.
Always consult your physician before changing your diet.
What’s the best beverage to drink before bed?
The best beverage to drink before bed to help you relax and improve sleep quality is chamomile tea. It’s packed with antioxidants and can help relieve stress and anxiety. Add lemon juice to further boost your vitamin C intake.
Moreover, you could drink beverages rich in melatonin before bed to sleep better at night. Red wine, apple juice, and tart cherry juice are common beverages high in melatonin. You should prefer the Merlot wine, though. It’s particularly high in melatonin.