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Vitamin C – essential for tissue repair and cellular protection
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Antioxidants – which help reduce inflammation
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Serotonin – a natural compound that supports deeper, more restful sleep
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Potassium & magnesium – minerals that relax muscles and help prevent nighttime cramps
Because kiwi supports both sleep quality and recovery, it’s an ideal fruit for older adults looking to strengthen muscles and reduce stiffness.
💡 How to enjoy:
Eat 1–2 kiwis after dinner or as a relaxing pre-bed snack. Many people find it helps them fall asleep faster and wake up feeling more refreshed.
3. Golden Milk: Turmeric + Warm Plant-Based Milk for Healing
Golden milk is a soothing warm drink traditionally used to calm the body and reduce inflammation. The key ingredient, turmeric, contains curcumin—a powerful anti-inflammatory compound that helps protect muscles and joints from wear and tear.
When combined with warm almond, coconut, or oat milk, it becomes a comforting evening beverage that supports relaxation and nighttime recovery.
💡 How to make it:
Mix ½ teaspoon of turmeric into a cup of warm plant milk. Add a pinch of black pepper to increase curcumin absorption. For a sweeter flavor, stir in a little honey. Drink it 30–60 minutes before going to bed.
