9 Foods To Boost Your Energy Every Morning

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I waver between being a bonafide morning person and one who could sleep in for hours! I've always really envied those people who can just get up and go first thing in the morning (without even the hint of a coffee!). I 100% understand the struggles of the morning all too well and sometimes I really do need a little something that will boost my energy first thing. The best part is, this doesn't involve 17 coffees or some strange supplement - it just involves breakfast! These are the foods that really boost my energy in the morning - try them for yourself!

Yogurt

Add a dollop of yogurt to your breakfast to get a great boost of calcium and a huge dose or probiotics. Probiotics are the good bacteria that can help to facilitate changes in the microflora of the gut and enhance the body’s immune system. They help to keep your gut healthy, which in turn leads to you getting the most out of the food you consume and helping to fight fatigue.

How I like it

Mixed in with muesli or cereal in the mornings instead of milk, it leaves the muesli deliciously crunchy (and not soggy like milk) and the extra protein will keep you fuller for longer!

Yoghurt

Bananas

Bananas as we know them still are one of the best energy and nutrition sources around. Their many benefits include the fact that they’re high in both antioxidants and potassium, they provide relief from heartburn and acid reflux, and they can act as a pre-biotic to grow healthy bacteria.

How I like it

Mixed with your blueberries in a smoothie or on top of muesli and yoghurt. You could also slice them and have them on toast with peanut butter.

 

Blueberries

The king of fruits provides great amounts of fibre, antioxidants, and phytonutrients. These phytonutrients play a huge role in preventing disease and keep the body running normally. Blueberries also have high levels of vitamin C, cancer-fighting properties, they improve heart health and boost brain function and cognitive health.

How I like it

With my muesli and yoghurt! Or you could add them to a morning smoothie for a beautiful colour and scrumptious taste.

blueberries

Oatmeal/Porridge

It has high levels of soluble fibre, protein, can lower cholesterol and can help control blood pressure. I would say it is by far the best choice of all grains. I would suggest gluten free oats for as a healthier option, that won’t irritate your stomach and keep you fighting fit for longer.

How I like it

It's always important to keep things interesting! I find that when I'm getting bored with food it's mainly because the food I'm eating is boring! Spice it up a little - literally! I love to sprinkle cinnamon over the top of my porridge and pair it with a freshly julienned apple and almonds for some delicious crunch and flavour. Suddenly it goes from being a boring breakfast to one you're looking forward to eating!

oatmeal
chia seeds

Chia Seeds

Chia seeds have been used by Aztec and Mayans for millennia. They contain high amounts of Omega-3 as well as soluble fibre. Chia seeds can balance blood sugar and are a complete protein allowing for more sustainable energy. Along with that they contain minerals such as iron, calcium, magnesium and zinc.

How I like it

The best thing about chia seeds I think, is their ability to absorb liquid. This is what makes them perfect for recipes like overnight oats or chia puddings. All you need to do is pop your chia seeds in a glass, bowl or container along with yoghurt, milk or almond milk and leave it in the fridge overnight. The liquid is absorbed into the chia seeds giving you a sort of healthy tapioca pudding style breakfast that you add fruit and nuts to in the morning

Spinach

Spinach is extremely high in iron, magnesium and potassium. Magnesium plays a vital role in producing energy, and paired with potassium enables effective digestion in the stomach and the regulation of nerve and muscle function. Add some fresh spinach to your  eggs for breakfast. If you think you have enough spinach, think again, just keep adding it!

How I like it

I'm a sucker for sautéed spinach and I love it with almost any savoury breakfast option. Doing simple eggs on toast? Chuck some spinach in the pan with your eggs and watch it sauté down. One thing to remember when cooking up spinach is that it reduces big time. A huge bag of spinach from the grocer will sauté down to about 3/4 of a cup in no time flat. So always add extra!

Mushrooms

My favourite thing in a morning fry-up! One cup of mushrooms provides almost 50 per cent of your daily serving of iron – which is essential in transporting oxygen within the bloodstream. Without an efficient oxygen supply to our major organs, we can often feel fatigued and lethargic, so it also works as a nice little energy booster #winning.

How I like it

Mushrooms are just perfection in a classic fried breakfast. But, you could always chuck them into an omelette if fry-ups aren't your thing. Whisk up two eggs and pour the mixture into a pan. Drop in sliced mushrooms, spinach, chopped tomatoes, a little bit of chopped ham or smoked salmon and a sprinkle of grated parmesan. Flip it and you're done!

 

mushrooms

Salmon

Salmon? For breakfast? Sure, why not! Pop smoked salmon on toast or a bagel because it’s packed with omega-3 fatty acids which have been found to help lower cholesterol. Salmon is also high in protein, vitamin B6, niacin and riboflavin – if you don’t know what the last few do, don’t worry, basically they help to convert food into energy. Just what you want first thing in the morning!

How I like it

Honestly, nothing beats a bagel with cream cheese, dill and smoked salmon. You can make it slightly healthier by adding spinach but the classic style is really just so good! Plus you can always add a slice or two of smoked salmon to eggs on toast (eggs coming up in this list soon).

salmon egg

Eggs

If you can get some farm-fresh, free-range, non hormone treated chicken eggs you have a great morning food for energy. Eggs are packed with an almost perfect source of protein, vitamin B2, B12, A, D and E, calcium and iron. Don't even think about separating out the yolks - they're literally the most nutritionally-beneficial part of the egg!

How I like it

Literally every way! Poached, fried or scrambled with toast is perfection in the mornings. An omelette is even better! Or you could mix up half of these energy-boosting foods and serve up a slice of toast with fried mushrooms, sautéed spinach and smoked salmon - how's that for a breakfast to keep you going?

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