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The Only Midnight Snack if You Want To Fight High Blood

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By Jessy Sloan - - 5 Mins Read
Man opening up a fridge at night
Grabbing a late night snack | Shutterstock


Many of us crave bedtime snacks —you are not hungry, but munching on a bag of chips would do your night a lot of good, as you hope sleep finds you while at it.

However, we end up with snack options that are often unhealthy for us and cause more harm than good, but this snack is quite different—a breath of fresh air.

According to nutrition experts Frances Largeman-Roth and Maggie Moon, MS, RD, a Los Angeles-based dietitian, a combo of peanut and butter will not only tickle your taste buds but will also help you sleep better and regulate your blood pressure.

Dr Moon, who has been working closely with the National Peanut Board on her book The Mind Diet, explained that peanut butter and banana are a healthy combo rich in magnesium and potassium and great at reducing blood pressure levels.

"They are humble overachievers and are some of the body's busiest multi-taskers. In fact, you'll find a number of foods with high magnesium and potassium content included in The Dietary Approaches to Stop Hypertension (DASH) eating plan,” Moon explained further.


A bowl of homemade peanut butter paired with sliced bananas

A serving of peanut butter and bananas | StepanPopov/Shutterstock


People diagnosed with kidney conditions are advised to consult with their doctors before trying this bedtime combo, as potassium and magnesium may not be safe for them.

Their kidneys can not handle increased levels of both minerals. 

Also read: How Avocados Help You Manage Diabetes in the Most Natural Way

How The Bedtime Combo Works To Regulate Your Blood Pressure 

Most people in the U.S. do not have adequate amounts of potassium, a mineral needed for blood pressure regulation.

Potassium helps rid the body of too much sodium, potentially increasing blood pressure.

What this means is that the higher the potassium intake, the lower the sodium levels and subsequent chances of an increase in blood pressure. 

"Getting too little increases blood pressure, and getting more lowers blood pressure and the risk of stroke, especially if you decrease sodium at the same time," Moon revealed.

On the other hand, while magnesium's impact on blood pressure may seem small when combined with potassium, it plays an essential role in preserving optimal potassium levels in the body.

It's crucial to ensure an adequate intake of magnesium to consistently support potassium levels because these two minerals work together to keep our blood vessels relaxed.

According to the National Institutes of Health (NIH), the RDA for potassium levels in adults is 2,600 mg and 3,400 mg, while the RDA for magnesium levels in adults ranges between 320 mg and 420 mg daily.

With all of these nutritional breakdowns, peanut butter and banana make a perfect healthy bedtime combo for anyone needing a bedtime snack.

When paired with a banana, a serving of peanut butter in one night provides 10% of the recommended daily value of magnesium and sufficient potassium.

 "They're a great match-up to get plenty of both, plus you'll be getting plant-based protein from the peanut butter with 7 g of protein per serving, and fiber and natural energy, too," Moon stated.