3. Worst: Tomatoes
Tomatoes are incredibly beneficial and make a great side dish for breakfast, but they just shouldn’t be eaten on their own. Instead, place them on a slice of sourdough bread or whip them into a fresh salsa and serve over scrambled eggs.
4. Best: Eggs
Eggs are a great source of protein and good cholesterol, so they’re perfect for keeping you full and providing plenty of energy first thing in the morning. Try them sunny-side up, poached, or as a lovely omelet.
5. Best: Blueberries
Blueberries are full of incredibly potent antioxidants, including anthocyanins, the antioxidant responsible for the fruit’s lush color. These antioxidants improve blood pressure and arterial stiffness, and boost concentration and memory (3,4).
These berries are also rich in vitamin K, C, and Manganese, a mineral that 37% of Americans don’t get enough of (5,6). Manganese is important for the formation of connective tissue, bones, blood-clotting factors, and sex hormones and plays a role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation.
Enjoy them in a delicious smoothie, as an oatmeal topping or as a mid-morning snack.
6. Best: Watermelon
Watermelon is a great way to hydrate your body after a long sleep. It’s perfectly sweet and full of powerful antioxidants and amino acids like L-citrulline,which promotes muscle recovery after exercise (7).
It also contains lycopene, which reduces inflammation, enables the body to rid itself of toxins, and promotes cell health (8). The substance also protects your body from cancer, diabetes, macular diseases, and cardiovascular disease (9).
7. Worst: Coffee or Tea
Coffee and tea may improve wakefulness, but relying on caffeine isn’t a great idea, as it actually works as a diuretic that will leave you feeling dehydrated and sluggish. Caffeine can also increase anxiety, raise blood pressure, and cause mood swings (10).
Plus, coffee is acidic and can worsen acid reflux, ulcers, and other digestive issues. But you don’t have to cut out coffee and tea completely, just drink it after a hearty breakfast instead of before.
8. Best: Nuts
Nuts are full of nutrients and protein, which help you feel fuller for longer. Hence, they make a great breakfast food or mid-morning snack.
Plus, their healthy fats are great to control inflammation and boost brain health, so spread some nut butter on your toast or grab a handful of almonds for your commute to work!