9 best fruits to eat for breakfast and have more energy

For many people, the breakfast It’s a meal that isn’t complete if you don’t have one. fruit to go with. So why not choose ones that can give you an energy boost for the rest of the day?

According to nutritionists, some fruits rich in fiber and important nutrients can complement the diet so that the body works better. See what they are below!

Fruits to eat for breakfast and have more energy

1

citrus fruits

According to research published in 2019, citrus fruits – including oranges, grapefruits and lemons – are great sources of vitamin C, an important nutrient for regulating and strengthening the body, giving more energy and protection to the body.

In addition, they are also rich in fiber, potassium and phytonutrients, and have anti-inflammatory and detoxifying properties, which can improve heart health.

two

Apples

Packed with fiber, vitamin C and antioxidants, apples are also a great source of a flavonoid called quercetin, which has antiviral and antibacterial properties and can boost the immune system. That’s what a study done by a group of scientists from different countries, published in 2020.

It’s worth mentioning that apples are easy to take anywhere, making it a good choice for those early morning rush days.

3

Raspberries for breakfast

Small but full of flavor, raspberries make an easy addition to many types of breakfasts, from smoothies to oatmeal, yogurt or even toast with peanut butter.

That’s because they are rich in various phytonutrients and, as we eat the whole fruit (peel and seeds), antioxidant and anti-inflammatory nutrients are easily obtained. Plus, like most fruits, they’re also a great source of vitamin C and fiber.

4

Pomegranate

Pomegranate is a fruit rich in antioxidant polyphenols called anthocyanins, which can help protect cells against free radical damage. Therefore, its benefits have been studied as a means of preventing prostate, colon, lung and breast cancer.

In addition to antioxidants, pomegranate is a solid source of vitamin C, vitamin K, potassium, fiber and folic acid.

5

blueberries

With nearly four grams of fiber in one cup, blueberries are a great breakfast fruit not only for this nutritional benefit, but also because they are rich in vitamin C, manganese and polyphenol phytonutrients. These, in turn, have antioxidant and anti-inflammatory properties and can contribute to heart health and the reduction of other chronic diseases.

6

Kiwi to eat for breakfast

Easy to eat – no need to peel, just cut in half and use a spoon! –, kiwi is also on this list for offering health benefits.

A study done in 2018 pointed out that, like citrus fruits, kiwi is also very rich in vitamin C, which can help boost immunity. In addition, he is also high in fibers, contributing to better satiety and digestion.

7

Cantaloupe (or Japanese) melon

This type of melon is rich in vitamins A, C, potassium and fiber, in addition to having a lot of water in its composition – which makes it a perfect option to be part of breakfast, especially for those people who have difficulty getting up. hydrate.

8

Banana

Banana is the most practical fruit to carry in your purse and, for that reason alone, it is already a good option for breakfast.

But her benefits also involve the presence of resistant starch, which is not digested by our bodies, but by beneficial bacteria in the intestine, collaborating for good intestinal health. In addition, they also contain fiber, B vitamins and minerals such as potassium, manganese and magnesium.

9

Avocado to eat for breakfast

If you are a fan of avocado toast, know that this is one of the tastiest breakfast options!

However, this dish is also indicated for the first meal of the day because it helps with digestion and provides satiety for a long time, due to the high fiber content of the fruit.

In parallel, avocado still has healthy fats – which are also great for helping you feel full -, Vitamins K, E and C and folate.