8 Superfoods To Eat In The Morning To Supercharge Your Day
An estimated 31 million Americans skip breakfast in the morning. That's 31 million people who on any given day are probably are over-caffeinating, over-snacking and feeling like they're never getting enough work done. Maybe they just need better sleep; maybe it's really because they're not starting the day right with the most important meal of the day (especially if you're trying to lose weight). If this sounds like you, then listen up: Here are six easy-to-eat superfoods you should eat in the morning to supercharge your day.
Oatmeal is one of those breakfast superfoods that really packs a punch. One of the best reasons for having it in the morning is because oatmeal has a high dietary fiber content, which means it'll keep you full longer — keeping those mid-morning munchies at bay. It also contains beta-glucan, which is a unique fiber that helps lower bad cholesterol. Need more convincing? Oatmeal also has lots of omega-3 fatty acids, folate and potassium. And best of all, oatmeal is easy to prepare and easy to dress up, so you can add lots of the other foods on this list to it and have the ultimate superfood breakfast.
2. Chia Seeds
Chia seeds are a unique superfood that date back to Aztec times. Because they have almost no taste and balloon up when added to liquids (again, keeping you full longer!), they're the perfect addition to morning smoothies or oatmeal. Just 1 ounce contains almost 10 grams of fiber and more than 4.5 grams of protein, plus there's calcium, magnesium and iron to be gained from a little sprinkle of chia seeds in the morning — all of which are important for healthy bones and brain function.
Yet another great addition to your oatmeal with chia seeds are fresh berries. Any of them — blueberries, strawberries, raspberries — are packed with antioxidants and Vitamin C (which you always need to keep your immune system fighting off myriad of office germs floating around) among other good stuff that helps prevent cancer and fight off the neurological decline that can occur with aging.
A handful of mixed, unsalted nuts in the morning can be a better breakfast additive than you realize. Nuts like almonds have lots omega-3 fatty acids and Vitamin E, which are essential for good heart health. Minerals like manganese, copper and riboflavin found in almonds have also been found to aid in energy production, so coffee isn't the only thing you should be reaching for when the sleepies hit you after lunch.
When you think of breakfast, you think of eggs. Though this delicious and versatile morning food once had a bad rep for being too high in cholesterol, experts now say they're still perfectly okay in moderation. Plus, this protein-rich food is a great way to stave off hunger throughout the day, and you'll get lots of Vitamin D, the B vitamin choline, and carotenoids lutein and zeaxanthin, which are important for memory and eye health.
Another great fruit to add to your oatmeal or cereal (or have on its own) is the banana. They're a great source of resistance starch, which helps you feel full longer, burn more calories and even feel more energized. Plus, bananas have tons of potassium to help lower bad cholesterol, and they'll come in handy when you get muscle cramps from sitting at your desk too long.
If you're not an oatmeal fan but want to find another delicious medium for all your fruit, try a cup of Greek yogurt in the morning. Just one container can have up to 17 grams of protein, making this your ultimate morning meal. Plus with no preparation and its easy packability, you can literally just grab and go with this one. No excuse to skip breakfast!
While not exactly a food, tea is definitely a super breakfast item. Green, black and white teas have been known to have cancer-preventing properties in addition to lots of antioxidant flavonoids, which are immune-boosting and anti-inflammatory substances. Try adding natural honey instead of sugar to sweeten your tea, and enjoy the caffeine boost almost all of us need in the morning without guilt.