Don’t know what food to consume to increase energy in the morning? Don’t know where to start from? Don’t worry as here are the solutions to your problem.
You must start your day with food that gives you energy throughout the day. All foods indeed give you energy but some foods consist of nutrients that help you increase your energy level during the day. Starting your day with a good amount of nutrients will help you kick start your day. And help you maintain and increase energy in the morning.
Here are the top 10 foods that you must consume to stay energetic throughout the day.
Table of Contents
1. Lemons
Lemons are best in cleansing your liver and aids in digestion. Consuming it early in the morning with lukewarm water gives you a mineral boost and an antioxidant charge. They are also a great source of:-
- Calcium
- Potassium
- Vitamin C and
- Magnesium
Squeeze some fresh lemon in the water to have a great day.
2. Almonds
Almonds are not only the powerhouse of energy but also able to lower cholesterol and reduce the risk of cancer and heart disease. This makes it the best foods in morning. ¾ cup of almonds has as much calcium as a cup of whole milk. It is also a great source of raw almonds in almond butter or almond milk. People also prefer to soak almonds overnight or for 12 hours and consume them early in the morning, it helps them to aid digestion. Almonds are also rich in:-
- Copper
- Vitamin E
- Magnesium
- Fiber
- Protein
3. Water
Water? Yes, we know it is not a food but it is an important micronutrient. We need to consume water. We all know that over 2/3rd of our body is made up of water. It is necessary for the balance of body fluids. It helps to cleanse and detox our bodies. You must have one or 2 glasses of water in the morning when you wake up. You need to sip it slowly instead of chugging it. It is also required for:-
- Absorption
- Circulation
- Digestion
- Transport of nutrients.
4. Blueberries
The small berry is the king of fruits. It caters to a great amount of fiber, phytonutrients, and antioxidants. The phytonutrients play an important role in preventing diseases and keeping the body run normally. These are the best thing to start your day off due to:-
- Improve heart health
- Cancer-fighting properties
- Rich in vitamin C
- Boost brain function
- Increase cognitive health
5. Bananas
Banana is a top choice for energy and good classic breakfast food. It is preferred by most people as it is portable and consistent. Bananas are one of the best energy and nutrient sources. Along with these other benefits are:-
- Rich in potassium
- High in antioxidants
- Lowers blood pressure
- Enable relief from heartburn and acid reflux
- Acts as a pre-biotic to grow healthy bacteria
- Contain the mood-boosting amino acid tryptophan
6. Chia seeds
Chia seeds contain high amounts of Omega-3 and soluble fiber. They are a complete protein enabling more sustainable energy. They help to balance blood sugar. Along with these, they contain minerals such as:-
- Calcium
- Magnesium
- Zinc
- Iron
These tiny seeds are a pack of nutrition and health benefit punch.
7. Ginger
You are already consuming some lukewarm water with lemon into it for energy, cleansing, and detoxifying your body as soon as you wake up in the morning. Why not throw one more thing in there. Everyone is well aware of the anti-nausea effect of ginger but it also helps to:-
- Improve circulation
- Ease muscle pain
- Boosts the immune system
- Help to reduce migraine pain
- Act as an antihistamine and decongestant
- Eliminate inflammation
It is the most common ingredient use in food for more than 4000 years. You can even peel a thumb-size chunk of ginger and squeeze the juice from it into your lukewarm lemon water for a nourishing and zesty morning beverage.
8. Eggs
You can have a great morning food for energy if you can get some farm-fresh, free-range of non-hormone treated chicken eggs. Eggs are full with:-
- Vitamin B2
- Vitamin B12
- Calcium and iron
- Vitamin A, d, and E
- A perfect source of protein
People worry about the cholesterol content in eggs but studies suggest they don’t necessarily cause higher serum cholesterol in the body.
9. Oatmeal
Oatmeal is another classic breakfast along with a banana. It has high levels of protein, soluble fiber, helps to lower cholesterol, and controls blood pressure. It is the best choice of all grains. You can go for organic gluten-free oats to be on the safer side if you have celiac disease or gluten sensitivity. But it is regarded as the best food to start your day with.
10. Apples
It is the most popular fruit in the world. And a good source of carbs and fiber. Because of their rich content of natural sugar and fiber, they help to provide a slow and sustained energy release. Along with these, they have a high antioxidant content that helps to slow the digestion of carbs and release energy over a more extended period of time.
Thus above are the top foods that you can consume in the morning to kick start your day.
