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10 breakfast foods to power you through the day

Posted January 29

Are you feeling the morning slump? You might want to consider adding these 10 foods to your diet. (Deseret Photo)

Are you feeling the early morning slump? What about the afternoon grind? If you’re feeling a lack of energy, consider including these foods into your morning meals:

1. Apples

Because apples are high in fiber, they take longer to digest, according to Women’s Day. This can also help you to stay full longer. Apples are 84 percent water, so grab an apple in the morning to stay full and hydrated.

2. Bananas

Along with their high amounts of potassium, bananas have another benefit —they help reduce stress. Bananas contain large amounts of norepinephrine, according to the American Academy of Pediatrics. The body also creates this chemical to combate stress hormones. So if you’re feeling extra stressed this week, grab a banana!

3. Cantaloupe

Just one cup of cubed cantaloupe contains 98% of the suggested daily intake of Vitamin C, according to SELF Nutrition Data. This fruit is also 90 percent water, and as we all know, staying hydrated is an essential part of a healthy lifestyle.

4. Eggs

Just one egg contains seven grams of protein, according to SELF Nutrition Data. Research shows that protein keeps you feeling full longer. So if you are looking for something to give you energy for a while, have an egg for breakfast. Try your egg boiled, in a breakfast burrito or scrambled.

5. Flaxseed

Flaxseed is packed with minerals to give you energy throughout the day. Just one tablespoon contains 83.3 mg of potassium, according to SELF Nutrition Data. It also includes 2,338 mg of omega-3 fatty acids, which the body cannot produce on its own. These fatty acids can power your brain throughout the day, because research shows that flaxseeds are important for cognitive and behavioral functions.

If that wasn’t a good enough reason to add flaxseeds to your diet, they also help reduce the risk of cancer and heart disease, according to the University of Maryland Medical Center. Try adding flaxseed to your yogurt or smoothie for a delicious and healthy start to your day.

6. Fruit Smoothies

Fruit can give you the push you need in the morning, so load up on a few different kinds in a smoothie. Combine your favorite fruit into a blender to make an energy-boosting drink! Add a dash of flaxseed for some extra energy, and smooth it out with yogurt (and to add some protein and calcium). Here are some smoothie combination ideas:

  • Mixed berry: strawberries, blueberries, a banana and plain yogurt

  • Strawberry-banana: strawberries, a banana and plain yogurt

  • Strawberry-mango: strawberries, a mango, a banana and coconut milk

Tip: Frozen fruit works great for smoothies!

7. Oatmeal

For long-lasting energy, try oatmeal. This breakfast is complete with high amounts of fiber and protein. Eating oatmeal is especially beneficial if you’re a runner. Having oatmeal before racing allows the complex carbohydrates to slowly power your run and build your endurance. Try adding some berries and bananas for an even healthier start to your day.

8. Oranges

Oranges are well-known for their high amounts of Vitamin C. One orange contains 116 percent of the suggested daily intake of Vitamin C, according to SELF Nutrition Data. If you go for a cup of orange juice, you’re giving yourself 207 percent of the suggested daily intake. Oranges are also a good source of folate and potassium, which can help give you the energy you need to start your day.

9. Spinach

Not a breakfast food, huh? Think again. Spinach is a good source of iron, which aids the red blood cells in transporting energy throughout the body, according to BBC Good Food. Add spinach to your eggs or smoothies for a delicious increase in stamina.

10. Wheat Germ

Add wheat germ to your diet to boost your immune system. The antioxidants inside kill disease-causing microorganisms in the body, according to Organic Facts. It is also a great source of energy. Top your smoothie or yogurt with wheat germ — It’s good for your body, and you won’t even be able to taste the difference in your favorite breakfast food!

Reach for one of these foods tomorrow morning to give you the jumpstart you need to tackle the day ahead. Your body will thank you!

Shaelynn Miller is a journalist who has a passion for photography, video production and writing.

Contact her at smiller@deseretdigital.com.

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