When looking for nutritious breakfast foods to eat in the morning, it can be easy to get lost in lengthy recipes and various health benefits. At Ripe London, we believe in cutting through the skin and getting to the sweet core of the issue. If you're looking for nutritious foods to use in a tasty breakfast, look no further. We think that berries (such as strawberries, blueberries, raspberries, and blackberries) are the best fruits for breakfast. But there's plenty more to the issue of the most important meal of the day, so let's get into it.
What is the Best Fruit to Eat in the Morning?
Berries are nutritional powerhouses, especially when it comes to breakfast. Whether frozen berries or fresh fruit, they boast health benefits that make them an ideal choice to kickstart your day. Packed with natural sugars, yet low in calories and high in fibre content, berries provide a sweet addition to any balanced morning meal. Berries also help lower cholesterol levels and improve the functioning of arteries, making the morning commute easier knowing you're taking care of your heart health.
Rich in essential nutrients, making them a great source of vitamin C (as well as antioxidants such as flavonoids), berries give a boost to your overall health. Incorporating berries into your healthy breakfast plans ensures a balanced start to the day, with enough energy to get you through to lunchtime without loading up on carbohydrates or added sugar. Whether enjoyed on their own, added to cereal or yoghurt, or included as part of a smoothie with chia seeds and plant based milk, berries are a versatile and delicious way to enhance the nutritional value of your morning meal.
Which Fruit is Best in the Morning on an Empty Stomach?
While most fruits are beneficial in the morning on an empty stomach, citrus fruits are also great fruits to eat for their benefits. Citruses such as oranges, grapefruits, and kumquats are a rich source of vitamin C - great for skin health, cardiovascular health, and helping fight off illness through adding important antioxidants to the immune system.
Citrus fruits are also an incredible source of dietary fibre, helping with gut health while promoting feelings of fullness for those hungry times between breakfast and lunch. Flavonoids, coumarin, and volatile oil are all found in citrus fruit, which are thought to have anti inflammatory properties to protect against certain chronic diseases such as psoriasis and COPD. These anti inflammatory and anti oxidative ingredients make citrus great fruit for long term brain health, helping that Monday morning brain fog to clear up a little quicker.
Other fruits that you can eat on a hungry morning include bananas, as they're easily digestible and contain plenty of healthy sugars for a quick energy boost, and apples, which are high in fibre to keep you feeling full all morning. Tropical fruit, such as papaya and mango, are also loaded with enzymes and fibre to aid digestion and promote feelings of fullness.
Should you eat fruit for breakfast?
Fruit for breakfast is an excellent choice, if you're seeking important nutrients, such as vitamin C, or some extra fibre.
However, it's essential to consume fruits as part of a balanced breakfast - making sure that both your body and taste buds are getting a good range of foods. Pairing fruits with protein-rich foods like Greek yoghurt or whole grain toast (avocado toast, anyone?) can help balance blood sugar levels and provide sustained energy throughout the morning. Fruits are a fantastic addition to your morning, especially if you're considering weight loss or seeking a higher intake of vitamin C, but incorporating them into a more well-rounded meal is key to getting the most satiating effects of breakfast.
What's the best fruit to eat daily?
Clinical nutrition suggests that, while there's not really a single fruit you should be eating daily, there are certain fruits that should be eaten on a weekly basis to get the most vitamins, minerals, and other essential parts of a healthy diet.
- Bananas are full of dietary fibre, great for reducing hunger throughout the week, and their potassium content has been shown to lead to a reduced risk of strokes and high blood pressure.
- Prunes are infamous for their high fibre content, allowing for improved gut health. With plenty of vitamin K, prunes are also great for developing proteins needed for blood clotting and bone building.
- Blueberries are rich in vitamins C and K, soluble fibre, and phytochemical flavonoids for killing cancer-causing free radicals.
- Tomatoes (yes, these count) create a lot of vitamin A (thanks to their beta carotene content), making them one of the best foods to boost immunity. Tomato is also a good source of lycopene, an antioxidant leading to a smaller risk of free radical damage.
- Chia seeds (not technically fruits, we know) contain magnesium, calcium, and potassium, all of which contribute to bone health.
- Watermelon is another fruit high in lycopene, and also helps to support a healthy blood pressure. Watermelons contain citrulline, an amino acid which contributes to relaxed blood vessels and flexible arteries.
- Apples have been shown to reduce the risk of cardiovascular disease, diabetes, and cancers due to polyphenolic compounds - as well as anti inflammatory ingredients and antioxidants.
- Raspberries contain 8g of fibre in just one cup, meaning that just a few cups of raspberries can meet your daily dose of fibre content!
- Avocados contain vitamins E and K, supporting everything from skin and hair to healthy cells. Great sources of polyunsaturated omega-3 fatty acids and monounsaturated fats, which can reduce cardiovascular disease and improve blood sugar control.
- Blackberries, as well as being almost as full of fibre as raspberries, are bursting with vitamins A, E, and K, as well as manganese for hormone production.
Which fruit is not good for an empty stomach?
While many fruits are suitable for eating on an empty stomach, fruits with high acidic levels (such as oranges and grapefruits) may cause issues for some - especially those who suffer from regular acid reflux. It's important to consider your preferences and sensitivities when choosing to eat anything on an empty stomach, as the direct hit of food into the digestive system can sometimes be a shock.
What happens if I eat a banana on an empty stomach?
Eating a banana on an empty stomach can be beneficial for some people as it provides a quick source of healthy sugars, vitamins, and minerals. This burst of energy can keep you going until the next mealtime.
In Conclusion - Health Benefits from Breakfast Foods
Incorporating berries and citrus into your morning routine can provide a nutritious and refreshing start to the day. Thanks to their essential vitamins and natural sugar content, these kinds of foods are primed to get you ready for the day. Other fruits like bananas, watermelons, and avocados offer a range of benefits, making them great fruit to consume on a regular basis.
Whether you prefer a burst of tangy citrus or the creamy texture of avocado toast, Ripe London's office fruit boxes offer a convenient way to enjoy a variety of fresh and seasonal fruits in the workplace. Boost your team's morning routine and promote healthy eating habits with our healthy fruit and snack choices.
