Are you grumpy and all soggy in the early morning after you wake up from bed? There may be multiple reasons for you to feel tired and groggy in the morning. If you think that one caffeinated drink can make you energetic throughout the day, then you’re wrong. Besides, don’t opt for packaged food for breakfast, as it is junk and contains lots of sugar and salt.
One of the prime reasons is sleep inertia, which is a natural feeling you experience as you transition between being asleep and awake. It may continue for 15 to 60 minutes; however, if it continues for a long time, then it is problematic.
Choosing a healthy breakfast in the morning is regarded as the most important task. This breakfast provides energy throughout the day. Besides, it also keeps us hydrated and supplies the body with essential nutrients, vitamins, and minerals. Food items like oats, yoghurt, and others provide us with instant energy and keep us full for a longer period of time.
Take a look at some of the breakfast food items that will keep you energised throughout the day:
- Oats
The food is rich in avenanthramides, which are an antioxidant class absent in other cereal grains. These antioxidants reduce inflammation and relax blood vessels, which helps enhance heart health. Oats’ soluble fibre controls blood sugar levels as well. Oats are an excellent energy source as they contain complex carbohydrates. The body converts all carbohydrates, both simple and complex, into glucose, which is then used as energy. Make an oat omelette, an oatmeal, or an oat fruit salad for a healthy breakfast.
- Yoghurt
It contains significant amounts of protein, calcium, vitamins, living cultures, and probiotics. They help safeguard teeth, bones, and the digestive system. If you are on a weight-loss journey, low-fat yoghurt is helpful. The carbs in yoghurt are mainly in the form of simple sugars such as lactose and galactose. When broken down, these sugars provide ready-to-use energy. You can add yoghurt to smoothies or a fruit bowl of your choice for breakfast.
- Banana
They are nutrient-rich foods and possess sufficient amounts of potassium, fibre, vitamin B6, and vitamin C. Vitamin B6, found in bananas, is essential for converting food into energy. The body uses vitamin B6 to digest food and produce energy. Smoothies or fruit salads can be made from bananas.
- Quinoa
It is an ideal food source for those who intend to lose weight. Besides, it helps in the prevention and treatment of illness due to its high content of anti-inflammatory phytonutrients. The seeds are rich in dietary fibre, protein, vitamin B, and minerals. Although it has fewer omega-3 fatty acids and more monounsaturated fat than other grains, you can add quinoa to your breakfast by making quinoa upma or quinoa khichdi. Besides, quinoa is rich in Riboflavin (B2), which improves energy metabolism within brain and muscle cells and is known to create proper energy production in cells.
- Chia Seeds
Chia seeds make a healthy breakfast and can be added to smoothies and fruit salads. They are packed with essential omega-3 fatty acids, dietary fibres, protein, antioxidants, and minerals such as calcium. They provide a fantastic source of long-lasting energy.