Everybody can benefit from a morning booster. Whether you’ve got work, school, or even if you’re starting your day late, feeling good in the morning is the foundation to a good day. That’s why breakfast is considered by many as the most important meal of the day.
Getting food and drinks in early in the morning is crucial as it gives you energy for your long day and ensures your stomach is full and doesn’t create cravings throughout the day as a result of hunger.
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Do keep in mind that boosting your day with healthy food and drinks doesn’t just mean getting it in for breakfast. It’s never too late to boost your energy or your mood in the middle of the day through snacks or meals. The key to achieving this is to manage what you’re eating and identifying the key ingredients that specifically work to giving you the daily boost you need.
It means staying away from the junk food that won’t give you any value and sticking to the foods that will improve your health in the long term, provide you with your nutritional needs for a healthy body and brain and with clean energy for your daily functioning. Here are 5 healthy ingredients that will boost your day.
Oats are the perfect healthy ingredients for breakfast food to start your day as they are healthy, provide lots of nutritional value without the worry of additives that will slow down your day. Oats are high in fibre, contain lots of different minerals, vitamins and others that are essential for the body. Half a cup (78 grams) of dry oats contains:
- Manganese: 191% of the RDI (Recommended Daily Intake)
- Phosphorus: 41% of the RDI
- Magnesium: 34% of the RDI
- Copper: 24% of the RDI
- Iron: 20% of the RDI
- Zinc: 20% of the RDI
- Folate: 11% of the RDI
- Vitamin B1 (thiamin): 39% of the RDI
- Vitamin B5 (pantothenic acid): 10% of the RDI
Oats are known to promote better blood flow, lower cholesterol and balance blood sugar levels as it is high in antioxidants. The fibre content also promotes better digestion and bowel health.
Oats are one of the best sources of carbohydrates to give you energy and keep you feeling full throughout the day. Try to stick with natural oats that do not have additives. It’s best to add fruits and toppings to your oats for healthier oats menu.
Berries are one of the best foods you can eat to boost your day. Not only can they boost your day, but they are essential to maintain everyday health. Blueberries, strawberries, raspberries as well as many other types are some of the best natural sources of sugar.
Berries are high in antioxidants, vitamins, and minerals that are important for the body to have as it promotes healthy organ functioning, blood flow, and brain health. So instead of eating sugary snacks, cereals or energy drinks, try snacking on berries, adding it to your oatmeal, yoghurt or cereal. Its natural sugars are sure to give you the energy boost without the harmful pitfalls you’d get from processed sugars.
3. Green Tea
Green tea is one of the best ‘go to’ drinks for many people around the world. Green tea is known to boost the mood, calm the body as well as give you a little hit of energy from its caffeine content. Green tea contains less caffeine than coffee but also just enough to provide you with an effect.
It also contains the amino acid L-theanine, which can work synergistically with caffeine to improve cognitive functioning and boost overall brain health. The high antioxidant levels in green tea can help lower total and LDL cholesterol, as well as protect LDL particles from oxidation.
One of the best breakfast foods available, eggs are not just only tasty, but they can also fuel you with energy throughout your day. Eggs are a great source of protein (arguably one of the best), and this can give you a steady and sustained source of energy throughout the day with no significant spike in blood sugar or insulin levels.
Leucine is the most abundant amino acid found in eggs and is known to help with energy production. Leucine allows cells to take in more blood sugar, stimulate the production of energy in the cells and breakdown fat to produce energy. It also assists in weight loss.
Eggs are also rich in B vitamins that help enzymes to perform their role in the process of breaking down food and converting it into energy. Eggs are a great go-to food as they can be had for breakfast or any time throughout the day and can also be cooked in many different ways.
It is a supplement that has rapidly grown in popularity over the last couple of years due to its health-boosting factors. Spirulina derives from the algae that grow in salt and freshwater. It is also one of the most nutrient-dense foods in the world. Spirulina is an excellent source of antioxidants and can protect the body against oxidative damage.
The main antioxidant compound in spirulina is phycocyanin. This antioxidant substance is also the reasons behind spirulina’s unique blue-green colour. Phycocyanin is also essential in fighting free radicals that damage the body. Spirulina is also a natural source of protein, which is important for muscle tissue growth and repair.
Keep in mind that these ingredients may not have the same effect on everyone. Generally, these ingredients are renowned by many people to be the best ingredients to boost your day.
However, some people may have intolerance and may not react to certain ingredients and symptoms due to health conditions, allergies or other reasons. The best way to know what healthy ingredients you need to eat to boost your day or to get diet advice is by speaking with your medical practitioner or dietician.
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