A morning slump might be a regular part of your routine, and getting over it, one of your biggest challenges. Suddenly, you’re dozing off at work and your boss isn’t pleased. Whether you’re that serious or just looking for an extra pick-me-up in the mornings, it might be worth it to extend your food choices.
In this article, we’re giving you a round-up of the top 10 foods in the morning to get energised. Make sure to read all the way to the last one. You won’t believe how nutritious it is!
Number 1: Watermelon
Feeling a little under the weather? You might just be dehydrated. And there’s no better way to quench your thirst than a cool slice of watermelon. Not only does it contain a massive 92 percent of water, it also has the antioxidant glutathione. Combined with another antioxidant, lycopene, and vitamins A and C, this summertime snack is your best bet at fighting oxidative stress and staying pumped up. L-citrulline is another key component, an amino acid that may reduce muscle soreness. To finish off this fruit’s energising properties, it also has quantities of vitamin B6, magnesium and potassium. These nutrients ensure that with every refreshing bowl of watermelon you have for breakfast, you get a boost of energy that’ll last the whole day.
Number 2: Almonds
From proteins to fiber and vitamin E, there’s a range of nutrients contained in each bite-sized almond. Notably, this powerhouse food also contains fat–the good kind. Monounsaturated fats may be good for your heart and blood sugar levels, amongst other things. But the star of the show, for its energy-boosting properties, is the vitamin B complex. This is essential in helping your body convert food to energy. Plus, your muscle fatigue won’t trouble you much more thanks to the magnesium present in this food. Whether you have almonds as a small handful, sliced into your oatmeal, or as almond butter in a smoothie, they’re amazingly easy to include in your breakfast. And all the benefits they carry will make sure you don’t regret your decision.
Number 3: Bananas
Next is a classic breakfast food that’s also convenient for on the go. Eat a banana before a long bicycle ride, and you’ll have as much energy as if you’d had a carbohydrate drink instead, according to a study. This makes them a great pre-workout choice, since they’re full of natural sugars. And thanks to the high fiber quantity, these sugars are gradually released into your bloodstream–perfect to keep you energised for longer. The riper the banana, the more sugar it contains. But the less ripe ones contain more resistant starch, which improves digestion. So the good thing is that you can tailor your breakfast according to your health goal. Plus, they’re one of the best energy sources around, considering they’re also high in antioxidants and potassium. And a mood-boosting amino acid by the name of tryptophan present in bananas will make sure that you feel uplifted and revitalised. Pick one up tomorrow morning, and this energising choice might just make you go bananas!
Number 4: Coffee
Coffee is a classic pick-me-up, but how can you make the most out of your cup of Joe? Everyone’s familiar with the boost of energy you get when the caffeine kicks in. Your mood, alertness and mental performance are suddenly enhanced, even on a small amount. But coffee is also a prized source of polyphenols, which are antioxidants that fight inflammation that could induce fatigue. And other components may improve the metabolism of glucose in your body, keeping you pumped up for longer. Lastly, it’s advisable to drink this beverage in moderation, and without cream or sugar, to get maximum benefit. As long as you keep this in mind, don’t feel guilty for indulging in your morning brew for when you need that extra burst of energy to get through a day at work.
Number 5: Chia seeds
Aztecs and Mayans have been using these tiny seeds for millennia because of the immense energy they provide. Chia seeds are a rich source of fiber–viscous fiber in particular. This type can absorb a lot of water, so as the chia seeds move through your digestive tract, they can expand by up to 10 times their original size. The benefit: you feel full and satisfied for hours. On top of that, they also contain omega-3, iron, calcium and zinc. All these nutrients improve your health, balance your glucose levels, and provide you with sustainable energy. Chia seed pudding is a popular breakfast choice because these magic seeds will keep you energised enough to end the day on a high note.
Number 6: Cottage cheese
Another delicious choice to get you out of your typical morning slump and on your feet is cottage cheese. The hunger pangs you get are caused by the hormone ghrelin, and cottage cheese does a great job at reducing its levels in the blood. Combined with its high protein levels which increase metabolism, those hunger pangs won’t trouble you for a few hours, at least. Each cup of cottage cheese provides you with a hefty 25 grams of protein. And with some berries or nuts, you’ve got yourselves a wonderfully satisfying breakfast. In fact, studies have shown cottage cheese to be as filling as eggs, so next morning, you might want to skip your sunny side-up for something different.
Number 7: Coconut
This tropical classic has been in use for more than 4500 years, and for no small reason. The white meat or kernel is an excellent source of fat, in the form of medium-chain triglycerides. Your body absorbs these directly and rapidly uses them to provide energy. Coconuts are also high in manganese, which is essential in helping your body metabolise carbohydrates and proteins. Since they’ll help your body function properly behind-the-scenes, this means you’ll be up and running for longer. And to add on, the high fiber and fat content slows digestion and stabilises blood sugar levels. Coconut water is especially great for a natural sports drink because it helps you rehydrate without any added sugars or food colorings. Consider keeping it at hand after your next morning run, and you’ll be grateful for that extra surge of energy.
Number 8: Kale
No list of invigorating foods is complete without your leafy greens, and kale is amongst the best of these. It’s one of the most nutrient-dense foods on the planet, containing almost every essential nutrient you need to feel healthy and energised. If that isn’t enough, it contains only 33 calories, but that doesn’t mean you’ll be getting hungry anytime soon. Kale provides significant bulk to make you feel full. Additionally, the iron found in kale plays an important role in transporting oxygen to our tissues and cells, keeping us alive and thriving. By maintaining normal bodily function, you’ll have more than enough energy to go about your day. A kale smoothie for breakfast sounds like a great idea now!
Number 9: Dates
If you’ve ever eaten a date, you were probably struck by their sweet, caramel flavour–as if you’re not eating a fruit. This sweetness is what makes dates an instantly energising snack. They’re full of fructose and some glucose, natural sugars that are easily metabolised by the body to use as an energy source. One date contains an impressive 4.5 grams of sugar. Since they’re also high in fiber, they’ll help regulate blood sugar levels. This means you won’t be troubled by sugar spikes or subsequent crashes with this tasty snack. The fiber present in dates also promotes healthy digestion and bowel movement, while the antioxidants also carry a range of health benefits. All this means you’ll have enough energy to get through your day with ease, next time you have some dates.
Number 10: Quinoa
Actually a seed instead of a grain, quinoa is one of the most protein-rich foods you can eat. It contains all nine essential amino acids as well as slow-release carbohydrates. Both of these combine to make an amazing, sustainable source of energy that’ll keep you refreshed for hours, as opposed to a short burst of glucose. It also contains twice as much fiber as other grains, controlling your blood glucose levels and keeping you satiated for longer. The iron and lysine present in quinoa play essential roles in the body. But most importantly, vitamin B2 enhances energy metabolism in the brain and muscles, improving the production of energy in your body. This unassuming grain might just be the perfect choice to get a headstart on your day.
