Healthy Foods To Help You Wake Up In The Morning

Do you feel fully rested when you wake up? Or do you feel fatigued and need multiple cups of coffee in the morning to wake up in the morning? Or maybe you need energy drinks to get into your routine early in the day? While you may have tried several ways to help you waking up refreshed, there are also healthy foods that can help you wake up energised and refreshed in the morning. And no, processed foods with added sugar in the morning is not the answer.

What you require are fresh seasonal fruits and vegetables, nuts and seeds, and foods in high vitamins, minerals and antioxidants to reduce fatigue and sustain you throughout the day.

1. Eggs

The number one food item on our list is a go-to favourite for most people in the world and in Singapore. We Singaporeans love our half-boiled eggs with kaya and butter toast in the morning. Except in this case, we do not recommend it to be taken with the kaya and butter toast due to the refined sugar in the toast. You can make sunny side-ups with fruits and sourdough bread to replace the kaya butter toasts. You can also make scrambled eggs and toss in tomatoes, spinach and mushrooms for additional nutrients. Egg yolks are filled with vitamin B12 and protein. Eggs also include a variety of vitamins and minerals such as iron, and choline. If you are worried about cholesterol, research has shown that cholesterol from food isn’t correlated with cholesterol in the blood.

2. Kale

Kale is filled with essential vitamins, minerals and antioxidants. It also is a great source of plant-based iron, which is needed to carry oxygen to your tissues and cells for healthy function. Kale is also a wonderful source of calcium, folate and B vitamins. You can juice this veggie with apples, lemons and other greens for the morning boost or cook it with other ingredients for your morning breakfast.

3. Almonds

Almonds are a great source of protein, fibre and unsaturated fats. They are also full of B vitamins that help your body convert food into energy. They are also rich in magnesium which helps you fight fatigue in your muscles. Almonds can be easily added into your oats or as a snack in the day.

4. Oatmeal

Oatmeal is a simple and easy to prepare morning breakfast staple. You can make overnight oats by placing oats in a jar with your favourite beverage such as low fat milk, almond milk or rice milk. Add cut fruits such as strawberries and bananas in the jar and place it in the fridge. Take the jar out the next morning, your nutrient rich breakfast overnight oatmeal!

5. Apples

Apples is another great source of fibrous breakfast in the morning. They contain quercetin, which is an antioxidant that protects your brain cells from damaging free radicals. These free radicals can cause brain fog in the morning.

6. Spinach

Spinach is another source of wonderful plant-based iron. If you are low in iron, you may feel more fatigued and tired than usual in the morning, Having a boost of spinach in the morning helps you wake up and feel energised. To help your body with iron absorption, pair spinach with foods high in vitamin C such as oranges.

7. Avocado

Avocados are filled with vitamins, minerals and healthy fats. They give us energy that lasts for hours. Avocados also contain a lot of fibre and keeps our blood sugar stable so that we avoid sugar highs, which leads to the lows.

Add avocado to your morning fruit plate or to replace butter for your toast.

 

 

If you’re waking up exhausted, you may need to look at the quality of your sleep. Investing in a comfortable mattress, sheets and pillows can help turn your bedroom into a sleep haven. The amount of sleep you get each night, as well as the quality of that sleep, can make all the difference when it comes to waking up well-rested and refreshed.

June 15, 2021 — hue lai