8 Powerful Breakfast Superfoods

bananas

Do you have trouble figuring out what to eat every morning for breakfast? If you’re not a breakfast person, it’s not always easy to force yourself to take the time to prepare a meal in the morning, let alone eat something you don’t feel like eating. Perhaps you like breakfast, but don’t know what to eat, so sugary cereals and muffins at the office seem like the best bet. Or you hate eating in the morning, so leftover pizza will have to do the trick–hey, at least you’re eating something, right? But what if you ate breakfast for health instead, with every intention of starting your day on the right foot? Here are a few breakfast superfoods that will help to boost your metabolism, aid in weight loss, and help to keep you feeling full all morning long. 

Eggs. According to Susan Mitchell, PhD, RD, eggs are packed with 13 essential nutrients, including protein. High-protein food in the morning can help to keep you from snacking in an unhealthy manner later, and Mitchell says that “a minimum of eight to 10 grams of protein and preferably 20 to 25 not only provides satiety, but helps maintain muscle mass over time.” 

Coffee. According to Julie Upton, MS, RD, CSSD, a cup of java is full of antioxidants. They key is to skip the add-ons and drink it in moderation in order to receive the maximum health benefits. Coffee can help to improve heart health, slow cognitive decline, and even helps to fight off certain cancers. 

Bananas. Upton suggests ignoring the common misconceptions of this yellow fruit being too starchy and caloric to ever eat. According to Upton, “a medium banana has 422 milligrams of potassium and no sodium. That combination helps control blood pressure. We need to shift that by eating foods more high in potassium.” She also says that a medium banana is full of fiber, vitamin C, and potassium. 

Grapefruit. Citrus fruits are a great option for breakfast, full of vitamin C and poassium. According to Upton, the fiber in these fruits help you to feel full for a longer period of time. According to a 2006 study, eating half a grapefruit before any meal can help to speed up weight loss.

Berries. For a powerful breakfast, try adding some berries to the mix. Full of antioxidants, vitamin C, and fiber, they are a low-calorie option with anti-cancer properties, which, according to Upton, can help to fight neurological decline linked to aging. 

Greek Yogurt. According to Mitchell, Greek yogurt is full of hunger-quenching protein, and according to Upton, it’s also a good source of calcium. Upton does warn, however, to stay away from flavored yogurt, and opt for low-fat or non-fat plain with fresh fruit slices as a topping instead. “[Flavored ones are] diluted with added sugars,” she says. 

Tea. As long as you avoid filling up your cup with sugar, green, black, and white teas can help to fight certain cancers, heart problems, and diabetes. According to Upton, tea has the compound I-theanine, which “activates areas of our brain that make us feel awake and more able to focus.” Tea is full of antioxidants, and those who drink tea on a regular basis can benefit from both anti-inflammatory and immune-boosting properties. 

Oatmeal. This satisfying breakfast option is full of fiber and can help reduce cholesterol, according to Upton. She suggests sticking to plain oatmeal, whether it’s instant, steel cut, or old fashioned. Just avoid the flavored kinds that are loaded with sugar, and instead add your own banana slices, peanut butter, berries, nuts, or dried fruit to get a well-rounded breakfast of protein, carbs, and fat, says Mitchell. 

 

Always consult your chiropractor or primary care physician for all your health related advice.

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