If you feel a lack of energy in the morning, this article is for you! Eat at least one type of berry or fruit from the list for breakfast to maintain good health day after day.
Blueberry
100 grams of fresh blueberries contain 2.4 grams of fiber, vitamin C, manganese, and polyphenol phytonutrients, which have antioxidant and anti-inflammatory properties and may promote heart health. Blueberries are also high in natural sugars, making them an ideal healthy substitute for classic desserts.
Apple
Also rich in fiber, vitamin C, and antioxidants, apples are a great source of a flavonoid called quercetin, which has antiviral and antibacterial properties and promotes good immunity. Quercetin is thought to be especially beneficial for people with seasonal allergies. And fiber is good for everyone—an apple for breakfast will keep you feeling full longer.
Banana
Bananas contain resistant starch, which is not digested by our body and becomes a nutrient medium for beneficial bacteria in the intestines, the health and proper functioning of which affects literally the entire body. Bananas also contain fiber, B vitamins and minerals such as potassium, manganese and magnesium. And they are also convenient to take with you thanks to their natural “packaging” – the peel.
Kiwi
Kiwi is not as popular as apples and bananas, but it can be a wonderful natural dessert for breakfast or any time of day. You don’t have to peel the fruit — just cut it in half and eat it with a teaspoon, like yogurt. As for nutritional value, kiwi is incredibly rich in vitamin C. Some scientists even recommend eating it with the peel — it’s supposedly even healthier.
Raspberries
Raspberries are a great addition to any breakfast, be it oatmeal, cereal, yogurt, or something more substantial. This berry is a source of various phytonutrients, which we get completely, since we eat the berry whole, including the skin and tiny seeds. The antioxidant and anti-inflammatory properties of raspberries will have a beneficial effect on the body. Like most berries, raspberries can provide you with vitamin C and fiber.
Pomegranate
Pomegranate seeds are truly unique because they are essentially juicy edible seeds and contain significantly higher levels of antioxidants than equivalent servings of other popular fruits. For a fruit that many people overlook, pomegranate seeds are packed with nutrients. The antioxidant polyphenols anthocyanins protect reproducing cells from free radical damage and are therefore considered a preventative for breast, prostate, colon, and lung cancer. In addition to antioxidants, pomegranates contain vitamins C and K, potassium, folate, and fiber.
Grapefruit
Grapefruit contains high levels of the flavonoid naringenin, which, according to research, helps create a weight-loss-friendly gut microbiome. However, it is important to know that the substances contained in grapefruit may “conflict” with some medications, so it is recommended to consult a doctor if you are undergoing serious treatment.
Melon
Melon is rich in vitamins A, C, potassium and fiber. It also has a lot of water, so it is ideal for morning consumption to maintain normal hydration levels. A couple of wedges are enough as a supplement to breakfast, but melon is so low in calories that you don’t need to worry about the portion.