Many nutritionists agree that breakfast is a mandatory meal that helps to improve metabolism and provide all cells and tissues of the body with the necessary substances for functioning.
And no breakfast, be it oatmeal, a cheese sandwich or scrambled eggs, can do without adding fruits. What fruits are best to eat in the morning?
The first of the healthy fruits for breakfast is the familiar to many, juicy and crispy apple. You can eat it just like that, or you can grate it finely and add it to porridge or mix it with sour cream and make a kind of fruit salad.
An apple contains many valuable substances - fiber, quercetin, which acts as a natural antiviral drug, and ascorbic acid. Having eaten an apple in the morning, you will easily survive until lunch without additional snacks.
The second fruit is any citrus fruit: orange, grapefruit, tangerine. They also contain a lot of vitamin C, or ascorbic acid, as well as fiber.
It is important to remember that juicy citrus should be eaten after other food, and not limited to it, washing down each slice with a sip of coffee. Potassium, contained in the pulp of citrus fruits, has a good effect on the heart, and vitamin C noticeably invigorates and improves the immune system. It is better to eat "pure" citrus, and not squeeze juice out of it.
Fruit number three is the pomegranate. The scarlet grains splashing with juice will perfectly complement the same oatmeal or will act as an independent dish.
They contain potassium, folate and antioxidant anthocyanins, which may protect against cancer of organs such as the colon, breast and lungs.
The fourth fruit suitable for breakfast is kiwi. It will help digestion and remove waste and toxins from the body, thanks to its high content of enzymes and the already mentioned fiber. It is not necessary to peel the kiwi: it contains many vitamins that are necessary for our health.
Fruit number five is melon. It is not hard on the stomach, but it contains a lot of liquid and vitamins. So in the morning, if you don’t want to choke on scrambled eggs or porridge, you can get by with a slice of ripe melon and a cup of coffee.
The sixth fruit that both adults and children can have a snack in the morning is a banana. It gives a feeling of satiety, improves intestinal microflora, relieves muscle tension due to the potassium and magnesium content in its pulp. You can make a hearty smoothie for breakfast from a banana, and add pieces to yogurt or porridge.
And the last, seventh fruit is avocado. There are still debates about whether it should be classified as a fruit or a vegetable. But the fact that this green fruit with oily pulp is healthy when consumed regularly is undeniable.
Fatty acids, vitamin E, vitamin C, potassium and calcium, fiber and iron - this is far from a complete list of what avocado is rich in. But do not forget that it is also very high in calories, so eat no more than half of this fruit for breakfast.
Don't want to eat it just like that? Make a sandwich with the pulp spread or add it to your morning serving of hearty smoothie: it will be just as beneficial.
Previously we wrote about how to make avocado sandwiches .
Expert: Elena Gutyro
