Bananas to Oatmeal
While it's common to depend on a cup of coffee to start the day, many people are now turning to healthier food alternatives to include in their breakfasts. These foods that wake you up include fatty fish, bananas, and eggs, all of which are rich in various nutrients and have been shown to have energizing effects.
While it's common to depend on a cup of coffee to start the day, many people are now turning to healthier food alternatives to include in their breakfasts. These foods that wake you up include fatty fish, bananas, and eggs, all of which are rich in various nutrients and have been shown to have energizing effects. By incorporating these foods into your daily diet, you can improve your physical and mental performance and enjoy sustained energy levels throughout the day.
1. Bananas
A 2012 study shows that bananas could be as effective as traditional sports drinks in boosting energy levels. Researchers gave professional bikers bananas and sports drinks before asking them to participate in a series of athletic tests. At the end of the trial, they found no significant differences in performance between the two groups.
Experts theorize that bananas can positively affect factors such as blood glucose, oxidative stress, and inflammation, which impact your energy levels. Plus, bananas are excellentsources of potassium, vitamin B6, and dietary fiber.
2. Eggs
While some people believe that eggs are unhealthy, research has shown that they are one of the most beneficial additions to your diet. Egg yolks contain several beneficial micronutrients, and researchers have also recently started studying egg whites' potential energizing effects.
A 2014 study established that egg whites have significant antioxidant and anti-fatigue effects. This is due to the peptides they provide — essential strings of amino acids that play a role in the creation of protein. In addition, these egg peptides can increase blood sugar levels by up to 40%.
3. Oatmeal
Oatmeal is famous for being one of the ideal breakfast foods, providing high amounts of carbohydrates and protein at a mere 71 calories per 100-gram serving. Furthermore, oatmeal is a fantastic source of many micronutrients, from magnesium to potassium.
Moreover, oatmeal is a fantastic source of healthy lipids and dietary fiber. These two nutrients are essential for making you feel energized throughout the day. Plus, oatmeals have a medium glycemic load — meaning they can increase your blood sugar levels for extended periods.
Fatty Fish to Apples
4. Fatty fish
Fish is a great source of omega-3 fatty acids — a set of essential micronutrients that provide several health benefits. One of their most important properties is their ability to reduce inflammation throughout your body. Recently, experts have suggested that this anti-inflammatory effect could also reduce fatigue.
While fish may not provide many carbohydrates, they are a fantastic source of protein, healthy fats, and vitamins D and B2. Similarly, they also provide iron, magnesium, and potassium, among other essential micronutrients. As such, fish is a fantastic way to start your day if you can include it in your breakfast.
5. Brown rice
Most people know that rice can be a major component of a healthy diet. Brown rice is particularly beneficial because it is richer in fiber, minerals, and vitamins than processed white rice.
Brown rice also has a lower glycemic index than white rice, meaning it doesn't cause blood sugar levels to spike immediately after eating. Instead, it provides a gradual increase that lasts longer than what white rice provides. This gradual increase means that blood sugar levels will not abruptly crash, which helps prevent sudden fatigue.
6. Apples
Apples are a fantastic addition to your breakfast thanks to their high quantity of vitamins, antioxidants, and dietary fiber. They also contain an astounding 13 grams of natural sugar, which are slowly released in your body to provide a long-lasting energizing effect. Another key aspect of apples is that they contain phytonutrients — beneficial compounds primarily found in fruits and vegetables.
Quinoa to Whole Wheat Bread
7. Quinoa
In recent years, quinoa has earned a reputation as a "superfood" thanks to its high nutritional content. A single cup of quinoa contains about 5 grams of fiber and 8 grams of protein, making it a great choice for quick, energy-dense breakfast food. Plus, quinoa provides micronutrients such as magnesium, phosphorus, and vitamin B1.
8. Almonds
Almonds are nutrient-dense nuts that provide many essential compounds, including dietary fiber and magnesium. Researchers point out that almonds can have a considerable effect on physical performance — especially in athletes. As such, they are a perfect addition to your breakfast if you want to improve your endurance and energy levels throughout the day.
9. Whole Wheat bread
Recently, whole wheat foods have earned their rightful place in many people's diets. Most notably, whole wheat bread has become a popular alternative to white bread, offering a higher nutritional value while maintaining roughly the same taste. Whole wheat bread contains nutrients such as vitamin B, copper, and magnesium, along with several antioxidants.
Avocados and Chia Seeds
10. Avocados
Avocados provide a significant amount of fiber and healthy fats — two essential aspects of keeping you energized throughout the day. Additionally, avocados have dozens of health benefits, ranging from reducing "bad" cholesterol to protecting your eyes. If you want to include avocados in your breakfasts, try mashing them onto a slice of whole wheat toast.
11. Peanut butter
Recent research suggests that peanut butter can be a fantastic addition to any diet when eaten in moderation. Peanuts are known to be energy-dense, providing most of their caloric content through heart-healthy fats. Similarly, peanut butter is rich in various micronutrients that improve your metabolism and immune system.
12. Chia seeds
Chia seeds are a popular "superfood" that provides a host of health benefits that range from improving blood sugar levels to reducing appetite. They are a fantastic source of key nutrients for energy, such as fiber, protein, and omega-3 fatty acids. Plus, chia seeds have a long shelf life, so you can buy them in bulk and store them for long periods.
Key Takeaways: Energizing Foods
While no magic ingredient will keep you awake for a whole day, making some slight changes in your breakfast can significantly impact the usual morning fatigue. Whole wheat bread, eggs, and almonds are just a few of the most popular energizing foods you can add to your diet.
If you still find it impossible to maintain your energy levels throughout the day, though, check with a doctor or licensed dietitian. A trained professional can tell if your lack of energy comes from an unbalanced diet or if it stems from an underlying condition.
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Medically Reviewed on 2/6/2023
References
SOURCES:
CCE Suffolk County Family Health & Wellness: "Are Apples Better than Coffee?"
Department of Homeland Security: "Nutrition.""
Harvard School of Public Health: "Avocados," "Carbohydrates and Blood Sugar," "Chia Seeds," "Quinoa," "Whole Grains."
Journal of Food Science and Technology: "Peanuts as functional food: a review."
Journal of the International Society of Sports Nutrition: "Nutritional advantages of oats and opportunities for its processing as value added foods - a review," "The effect of almond consumption on elements of endurance exercise performance in trained athletes."
Journal of the Science of Food and Agriculture: "Antioxidant and anti-fatigue activities of egg white peptides prepared by pepsin digestion."
Nutrients: "The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health."
PLOS ONE: "Bananas as an Energy Source during Exercise: A Metabolomics Approach."
U.S. Department of Agriculture: "Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt."
Washington State Department of Health: "Health Benefits of Fish."
