5 Reasons To Eat Fruits For Breakfast
USDA recommends including at least 5 serving of fruits each day and eating fruits for breakfast happens to be the best and easiest way to include this nutrient loaded, low calorie food in your diet. In fact, several studies have shown that the trace elements and anti-oxidant compounds present in fruits are best absorbed when consumed between 4.00am and 11.00am – which incidentally coincides with usual breakfast time. However, if you still sulk and fret at the sight of fruits on your breakfast table, then here are 5 reasons why consuming fruits first thing in the morning is a healthy practice…
Benefits of eating Fruits for breakfast
1. Promote weight loss and management
Fruits are in general low in calories and rich in dietary fiber. As a results they provide high satiety value (i.e., you feel fuller for a long time), this prevents unhealthy mid-morning snacking and sugar cravings for lunch. Certain fruits like bananas prevent water retention and promote hormone balance in the body. This helps fight the stubborn menopausal fat and the weight gain due to thyroid hormone imbalance. Moreover, most fruits are sweet enough to kill your sugar craving. Adding fruits to breakfast table is in fact the best way to cut down on sugar in your morning meal.
2. A potent detoxifying agent
Forget punishing detox diets…have fruits instead. They are rife with several natural detoxifying agents like flavonoids, carotenes, and polyphenols. These compounds help remove and/or neutralize the toxins in the liver (the organ responsible for detoxification of the body). The simple sugars present in the fruit promote liver health, which in turn enhances the natural toxin removal process carried out in the liver.
3. Promotes Cognition and protects brain from degenerative diseases
Glucose is the primary source of energy to the brain. Bananas, being medium to high glycemic fruits, help raise the blood sugar levels and energize the brain. This promotes better concentration and greater brain activity. Moreover, degenerative diseases like Alzheimer’s and Parkinson’s disease are purported to be prevented and in certain rare cases reversed by regular morning consumption of fruits. The antioxidant agents and certain unidentified compounds in fruits have shown promising effects in reversing these morbid brain conditions in animal studies.
4. Prevents lifestyle related diseases
Fruits are rich in dietary fiber and contain the right amount of simple sugars. Moreover, they are loaded with phytonutrients and trace elements like Vitamin C and Vitamin A. Regular consumption of fruits has shown to help manage blood sugar levels, lower blood cholesterol, and prevent calcification of blood vessels. What’s more, these effects are best seen when the fuit is consumed between 4.00am to 10.00am.
5. Boosts immunity
Fruits in general are chock a bloc of vitamins and antioxidants. They contain more Vitamin C than any other regularly consumed breakfast food. Apart from Vitamin C, they also provide flavaniods, anthocynins, and a number of polyphenolic compounds. Certain fruits like apples, oranges, and bananas have unique anti microbial compounds, which, while killing the pathogens, promote growth of probiotics. All of these boost immunity, protect cells from free radical damage, and prevent progression of degenerative diseases.
Tips to include fruits in breakfast
Eating fruits as is might be the best and easiest way to consume fruits during breakfast. However, if biting into these delights doesn’t excite you much, here are some delectably healthy ways to include them in your 1st meal of the day
· Freshly squeezed fruit juice: Juice is the perfect breakfast drink. To get most of the fruit into your glass, blend it fresh, do not to strain it, and whenever possible include the skin or peel of the fruit. That way you will be able to include most of the fruit nutrients.
· Breakfast cereals and fruits: Again a traditional favorite, just chop some assorted fruits on top of your breakfast cereal bowl, mix with some nuts and cold milk and you are ready to have. If this is a bit boring, then you can try adding some fresh fruit cream to the cereals instead.
· Quick crispy fruits: A modified version of fruit crumble, all you need to do is mix whole-wheat flour with butter and molasses. Next cover a layer of fruits with this mixture and bake for 10 mins, your crispy and delectable breakfast will be ready.
· Fruit yogurt: This is probably the simplest recipe to prepare, just blend plain yogurt with mashed fruits (slightly sweet) and you are ready to dig in. The fruits will add enough sweetness and extra sugar is usually not needed.
A healthy cooking tip would be – not to cook or heat your fruits. Even though, jams, jellies, and marmalades, by definition are fruit servings, they include way too much of sugar, are cooked and usually devoid of the several nutrients unique to fresh fruits. It holds true for fruit juice powders and concentrates too.
So, stop ignoring your health and opt for a healthy breakfast with ample servings of fruits added. However, fruits are only one part of your morning meal; do not forget to add a protein and fat rich food to it. An incomplete breakfast is as bad as having no breakfast at all.
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