Are you a morning person? Reaching for a cup of coffee will be the first thing to do on your list. Some might look for a sandwich, go for cereals or cookies, or go for some form of pastry. As they say, breakfast is the most important meal of the day. The food we eat in the morning will keep us energized throughout the whole day. Thus, the food we eat for breakfast does matter, and here are the best foods that make your day brighter.
Bananas are usually on-the-go fuel for your body, especially before sports/exercise. It is one of the best food to be taken in the morning. Bananas are packed with potassium and fiber. Fiber as its benefit in slowing down the absorption of glucose in the bloodstream. Moreover, it provides a great source of magnesium and vitamin B. It can be a good snack on the go as well.
2. Chia seeds
Small but mighty! Chia seeds can be good food for steady energy throughout the day. It has an excellent combination of stable energy release, which includes protein, fat, and fiber. Chia seeds can soak fluids and expand as much as 10 times their size. It helps you to feel full for longer periods. They're packed with antioxidants, vitamins, minerals, protein, fat, and fiber.
An egg is a protein-packed food and provides energy to fuel your day. In addition to being rich in protein, eggs are also rich in leucine, iron, choline, vitamin D, Vitamin B, including B1, B2, B6, and B12, which are essential for energy production. These vitamins help enzyme perform their role in the process of breaking down food for energy. Scrambled, sunny-side up, boiled, fried egg, and no matter how it is prepared, it will provide you with sustained energy.
Lentils are a good source of nutrients and help to boost energy levels. It is a great and inexpensive source of protein. Lentils are legumes that are rich in carbohydrates and fiber. The fiber in lentils helps to regulate bowel movement and prevent constipation. It promotes delay in stomach emptying and controls the absorption of blood glucose.
Apart from chia seeds, flaxseeds and pumpkin seeds could also increase your energy level. These seeds are generally high in plant-based omega-3 fatty acids. Fatty acids are also an essential source of stored energy and help your cells functions. Moreover, seeds are a good source of fiber and protein. The fiber in seeds contributes to the nutrients' slow digestion, resulting in a steady, sustained release of energy.
Oatmeal is a whole-grain cereal that could provide you with lasting energy. It is a low glycemic index food that contains beta-glucan. Beta-glucan is a soluble fiber that forms a thick gel when combined with water. The digestive system delays stomach emptying and glucose absorption into the blood upon forming a thick gel in the digestive system. Moreover, it is rich in vitamins and minerals that help produce energy, including B vitamins, iron, and manganese. The combination of all these nutrients makes oatmeal a perfect energy food.
Dates! Not known by many but popular during Eid days. Dates are usually dried and have a sweet flavor. It has essential nutrients and a variety of benefits. High in fiber, protein, potassium, magnesium, copper, iron, vitamin B6, and manganese. High in fiber, which is beneficial for preventing constipation and controlling blood sugar control. Moreover, its high in antioxidants, such as flavonoids, carotenoids, and phenolic acid.
Flavonoids: Flavonoids are potent antioxidants that may help to reduce inflammation and have been studied for their potential to reduce the risk of diabetes, Alzheimer's disease, and certain types of cancer.
Carotenoids: Carotenoids are proven to promote heart health and may also reduce the risk of eye-related disorders, such as macular degeneration.
Phenolic acid: Known for its anti-inflammatory properties. Phenolic acid may lower the risk of cancer and heart disease.
Dates are incredibly versatile and make a delicious snack. They are often paired with other foods, such as almonds, nut butter, or soft cheese.
8. Fatty Fish
Fatty fish such as salmon, tuna, and mackerel are a good source of protein and omega-3. But they provide vitamin B12, which works with folic acid to produce red and white blood cells. Maintaining optimal levels of red blood cells in your body, which energizes your body and increase your metabolism.
Hummus is made with chickpeas, oils, lemon, and sesame seed paste. The combination of all these ingredients makes it a good source of energy. The chickpeas are the main ingredient, a complex carb, and fiber that the body uses for steady energy.
Moreover, the sesame seed and oils in hummus, contain healthy fats. These ingredients are also helpful in slowing down the absorption of starch and glucose, which avoid blood sugar rise.
You may also enjoy the hummus as a dip for veggies or other dishes such as sandwiches and salads. The meat patty in burgers can also be substituted with hummus patty.
There is a variety of foods that can boost your energy all day. Just get the best foods with carbs, fiber, protein, and healthy fats. These foods listed above can increase your strength, power, and stamina.
Additionally, these foods above not only high in fiber and carbs, but they also contain significant amounts of other nutrients, including vitamins, minerals, and antioxidants. All the foods above have various health benefits. You can always incorporate these foods into your diet.