What will you fill your breakfast bowl with this morning? Hopefully, you’re not planning to hit the fast-food drive-thru on your way into work — at least, not if you want to make it to lunchtime without crashing and burning. Experts may disagree on whether breakfast is the most important meal of the day, but what you put in your body determines your energy levels throughout most of the day. If you want to nourish yourself well, add the following ten foods to your meal plan. You’ll feel the difference immediately if you eat a superfoods breakfast.
Superfoods breakfast ingredients
1. Old-Fashioned Oatmeal
Who said that you have to turn to exotic dishes to get a nourishing morning meal? You likely already have one of the best breakfast foods in your pantry. Oatmeal is chock-full of filling fiber and, while your body can’t digest this substance, it draws water to your intestines. This action not only makes it more comfortable to go number two, but it also makes you feel full. If you struggle to lose weight due to the urge to snack, starting your day with this dish can reduce your cravings.
Pay attention to the type of oats you purchase. If your budget allows, you should opt for natural, organically grown versions. If you use this ingredient in baking, the cut and preparation method will affect your finished product [1].
2. An Apple a Day
Have you ever eaten an apple and noticed how clean your teeth felt afterward? When you eat high-fiber snacks that require chewing, the scraping of the food physically removes debris from your teeth [2]. Plus, the act of chewing produces more saliva, which acts as a natural mouth rinse.
Crunchy, high-fiber foods belong on the breakfast plate because dentists recommend waiting at least a half an hour after eating or drinking to brush your teeth. However, if you don’t want to roll into a budget meeting with coffee breath, don’t opt for sugary mints. Instead, pick up a fresh apple for your superfoods breakfast.
3. Lots of Nuts for your superfoods breakfast
Nuts contain high levels of omega-3 fatty acids, which provide multiple health benefits. These nutrients play a role in neurological and cardiovascular health, keeping your blood vessels pliable to prevent heart attacks and stroke. Additionally, research indicates these substances may reduce your risk of developing Alzheimer’s disease by reducing inflammation in the brain [3].
These foods also contain protein, which is a critical macronutrient for vegans and vegetarians. Some varieties, like walnuts, include high levels of magnesium, a mineral that may alleviate depression and boost cognitive performance. Try sprinkling some on top of your morning yogurt.
4. Greek Yogurt
Nothing is better than the creamy goodness of yogurt to start your day. If you avoid dairy products due to dietary restrictions or conscientious reasons, you can find delicious varieties that don’t use animal products. You’ll still enjoy a hearty dose of calcium, a mineral critical to forming strong bones [4]. Enjoy this smooth, refreshing treat on its own, or top it with berries or nuts.
5. Hemp Hearts
Do you follow a vegetarian or vegan diet? If so, you know you need to get the right amino acids to meet your protein needs. Hemp hearts, which are the most nutritious part of the seeds, provide complete, plant-based nutrition. Only one serving offers you 10 grams of protein, so consider adding a sprinkle to your smoothie tomorrow morning [5].
6. Spirulina
Spirulina is a type of blue-green algae that, like hemp hearts, can provide a complete protein source. However, many people don’t find the flavor palatable, and they add it as a supplement to smoothies to mask the taste. When sourcing your spirulina, steer clear of those grown in natural lakes, as contaminants like chemical fertilizer can impact the quality [6]. Instead, you should opt for a Spirulina that is organically grown and third-party tested for potential algal toxins like BMAA, microcystins, and pesticides.
7. Mixed Berries
Berries are an extremely versatile superfood because you can add them to cereal, oatmeal and more. They also contain a ton of antioxidants to help you fight the damaging effects of free radicals [7]. They provide multiple nutrients, such as vitamin C, copper and folate. Make a mixed berry smoothie to start your day or eat them alone as a sweet dessert.
8. Coconut
Coconut oil itself consists of 90% saturated fat, which may make you think twice about consuming it — especially if you have cardiovascular issues. However, one interesting fact is that it can raise your HDL, or good cholesterol levels [8]. Since it’s solid at room temperature, it makes an ideal substitute for butter in many vegan baked goods, like chocolate danish braid. Coconut also makes a tasty addition to your weekend brunch table.
9. Avocados
If you love nothing more than avocado toast in the morning, you’re not alone. However, you’re doing your health some significant benefits. A whole avocado contains over 25% of your recommended daily allowance of vitamin E, a nutrient that helps keep your veins pliable [9]. It also contributes to glowing skin and healthy hair. Plus, these green fruits contain filling fiber to keep you full, so go ahead and indulge.
10. Coffee
Coffee provides an immediate energy boost, and it also contains antioxidants, which adds an extra kick to your superfoods breakfast. You don’t have to make your morning cuppa unhealthy with a ton of sugar and artificial creamers. You can use almond or hemp milk as an alternative, and stevia sweetens your brew without spiking your blood sugar. You can also add turmeric and black pepper to your grounds for holistic pain relief, or cinnamon for sweetness and blood sugar regulation [10].
Eat A Superfoods Breakfast Stay Revved Up All Day Long
When you add healthier foods to your diet, you get the energy to power you through the morning. Avoid the pre-lunch slump by adding a few superfoods to your meal plan today.