A great breakfast is sometimes all you need to perk up your day and eliminate morning fatigue.
People who regularly go for a healthy breakfast are less likely to develop obesity.
The first meal also sets off your day right, boosting your energy and brainpower at the start of the day can also increase your performance and productivity.
Here are five superfoods that have been proven to boost your energy levels and maintain your alertness throughout the day.
Oatmeal
Your body converts food into energy by breaking it down into glucose and releasing it into the bloodstream.
Food high in carbohydrates is the easiest to convert.
But simple and processed carbohydrates, like white bread and sugar, are used quickly and easily depleted.
That’s why health experts recommend complex carbohydrates like oats since it’s digested slower and delays emptying the stomach.
This causes you to feel full for longer, allowing the stomach to slowly convert ample amounts of carbohydrates into fuel.
Oats are one of the healthiest grains on earth as it contains both soluble and insoluble fiber. Soluble fibers help stabilize blood glucose levels and lower cholesterol.
Meanwhile, insoluble fiber helps relieve constipation and improve intestinal health.
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Oats also contain vitamins and minerals like manganese, phosphorus, magnesium, copper, zinc and vitamin B1 among others.
For breakfast, boil oats or add milk and leave it in the fridge overnight. You can also add a variety of toppings, like nuts, berries, cocoa powder, and fruits.
Berries
Strawberries, blackberries and raspberries are widely considered superfoodsbecause they’re all rich in fiber, vitamin C and antioxidants.
Berries not only taste sweet, but they’re also low in calories.
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For breakfast, mix them with a bowl of oatmeal, or blend them with banana, almond, oats, coconut milk, protein powder and yogurt to create a protein smoothie.
Berries also make a great snack throughout the day. Berries like strawberries also contain tooth-whitening enzymes, called malic acid.
You can add it to your teeth whitening routine, along with your teeth whitening kit of LED light and gel.
Chia Seeds
Chia seeds are a high source of fiber. The type of fiber in chia seeds makes it so that it absorbs water. So as the food moves down your digestive tract, it will expand and make you feel fuller.
This way, it makes you feel fuller and will curb your cravings throughout the day.
Adding a spoonful of chia seeds to your morning smoothie, morning oats, or even milk is a great way to start the day.
Chia seeds absorb liquids to the point where the seeds double in volume, after absorbing liquid, they release a gel-like substance that also makes them a great ingredient for pudding.
Here’s an easy chia pudding recipe packed with nutrients:
Ingredients: 250ml milk, 2 tbsp chia seeds, honey or maple syrup, berries (optional)
Put the chia seeds into the glass of milk. You can experiment with the ratio every time to find the consistency that suits your taste.
Mix the seeds very well before they settle in. Chia seeds tend to clump together, so make sure that all seeds are combined thoroughly with the milk.
Let it settle for 3 minutes, until the chia seeds absorb some liquid, then mix again. This will make sure that the mixture won’t separate in the fridge.
Mix in the honey or berries, then put in the fridge overnight. This snack can last up to 7 days. The seeds will have absorbed all the liquid by then, making it sweet and tasty.
Chia seeds are a great protein source. By weight, they’re about 14 percent protein which makes them a great alternative for meat if you’re just starting on your vegan journey and looking for a new source of protein.
Greek Yogurt
Greek yoghurt is packed with probiotics, a healthy bacteria that helps your gut stay healthy. They help boost the immune system and decrease diarrhea and other stomach issues.
A cup of plain Greek yoghurt can help you meet the recommended amount of three daily servings of low-fat or nonfat dairy products.
Compared to milk, yoghurt has a much higher amount of protein too.
You can have it as your dessert or a quick breakfast.
What makes it so popular is how many ways you can make it. You can add berries, nuts, oats, seeds, maple syrup, honey, or other fruits. There are a hundred ways to make this breakfast enjoyable and satisfying.
Avocado
Avocado is a fruit that contains a lot of nutrients. This is why avocado has been a very popular breakfast addition in recent years specially for those who plan to lose weight.
Researchers also found improved blood flow in overweight adults who consumed avocado as part of their breakfast compared to those who ate the standard meal.
A 160g portion of avocado has 304kcal, 10g of protein, 12g of fat, 10g of carbohydrates, 12g of fiber, 720mg of potassium, and 112mg vitamin E.
Avocados are nutritionally rich and they supply more soluble fiber than any other fruit.
You can add many other superfoodsto your diet, but start with any of the five listed above. Get the best out of your breakfast, and make that nutritious first meal a habit.
When you do, you’ll see a positive change in your energy, mood and productivity.