For anyone who struggles to wake up in the morning, nutritionists suggest incorporating three ‘superfoods’ into your breakfast routine to give you a boost of energy.
It comes as new research reveals more than half of UK adults (51%) are skipping breakfast, while 30% fail to have lunch.
Breakfast is crucial; it’s the fuel to jumpstart your day and maintain concentration. Missing out on this meal means your body may conserve energy instead of burning it, which can lead to weight gain over time.
Having a proper breakfast can help you stay trim, boost short-term memory, and reduce the risk of hypertension.
However, forgoing the first meal of the day could put you in danger of heart-related problems and cause blood sugar levels to plummet. This not only spikes blood pressure but may also set off migraines, reports Gloucestershire Live.
In response, the team at Benenden Health encourages Brits to ditch the habit of skipping meals, sharing insights on top breakfast picks and kitchen must-haves for a natural energy surge.
A spokesperson from Benenden Health advised: “Try to eat three balanced meals a day. Base your meals on whole foods rather than ultra-processed foods which often contain higher levels of sugar and trans fats.
“While it may be tempting to grab an energy drink, a large coffee, or nibble on some sweets when you’re feeling drained, high sugar foods can cause your blood sugar to spike rapidly, triggering an excessive insulin release and leading to a sugar crash.
“Instead, there are numerous natural, healthier, and more affordable alternatives that you might already have at home,” the expert advised.”
Bananas
Bananas, often hailed as a brain superfood, are one of the best energy boosters. They are loaded with three types of natural sugars – sucrose, fructose, and glucose – making them an excellent source of energy without any fat or cholesterol.
“They contain energy-rich carbohydrates, vitamin B6, and potassium. These ingredients provide a natural sugar hit and replenish your body’s electrolytes, perfect for hydration and energy,” the expert elaborated.
Oranges
Oranges, another fruit packed with energy, can help combat fatigue thanks to their high vitamin C content. This vitamin also plays a crucial role in boosting the immune system and protecting against oxidative stress.
Oranges contain natural sugars that provide an energy boost without causing blood sugar levels to spike. The health expert added: “Oranges are another fruit that can give you bundles of energy when you are feeling drowsy.
“They are also a great electrolyte replenisher and, of course, high in vitamin C which boosts fatigue-reducing collagen production.”
Porridge oats
Oats offer a slow release of energy. Dubbed as a breakfast champion, oats are a powerhouse of sustained vitality, thanks to their high fibre content that ensures glucose trickles steadily into your bloodstream.
This not only means you’ll enjoy a balanced release of energy all morning but also avoid those pesky sugar highs and crashes. They’re not just filling; they help in maintaining stable blood sugar levels.
Plus, you can personalise your porridge by incorporating toppings such as fruit compotes, toasted nuts or seeds, yoghurt, or cocoa. Consider mixing in ground flaxseed for added healthy fats or maca powder for an extra energy kick.
Speaking on this cupboard staple’s benefits, the spokesperson added: “So, if you’re struggling with brain fog, feeling groggy, or lacking concentration throughout the day, then bananas, oranges, and oats are some ideal snack options to try.”