Sleepy no more: breakfast foods to beat morning fatigue

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Asian chinese beautiful woman enjoying her breakfast at home drinking coffee eating salad and toasted bread in the morning
Breakfast is the most important meal of the day (Photo: Gettyimages)

Do you find it hard to wake up in the morning, or find yourself feeling lethargic even after a good night's sleep? Or are you someone who goes through cups of coffee throughout the day to stay awake? If you identify with any of the symptoms, it's time to watch what you are eating, apart from looking at how much sleep you get every night.

Diets that incorporate a variety of fresh and nutrient-rich foods, such as seasonal greens, are generally good in helping to reduce feelings of fatigue. Furthermore, consuming processed foods may worsen fatigue. Yahoo Life SEA looks into some breakfast foods that you can incorporate into your meals and go from sleepy to super-charged.

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1. Avocados

breakfast of avocado toast with egg and coffee with milk
AvocaDO it! (Photo: Gettyimages)

A superfood, avocado is incredibly nutritional and power-packed with antioxidants and various vitamins. Loaded with heart-healthy monounsaturated fatty acids, avocado contains primarily oleic acid which has been associated with reduced inflammation, and can give our bodies energy to power through the day.

Beyond that, avocados are also packed with fibre which can help reduce blood sugar spikes and help us fight that mid-afternoon food coma. You can easily spread avocado on toast for breakfast or simply scoop them out and eat them plain.

2. Dates

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Ripe jojoba fruits in a bowl on a wooden tabletop. Chinese date fruit
Did you know ripe jojoba fruits/Chinese dates look like this? (Photo: Gettyimages)

Jojoba, jujube, or commonly known as the Chinese dates to us, this super fruit has been studied and shown to potentially help with blood sugar regulation and reduce blood sugar spikes thanks to their low glycemic index, abundant antioxidants and high fibre content. A serving of Medjool dates also gives the body 20% of its daily recommended amount in potassium, helping to fend off symptoms of low potassium levels which include decreased energy levels, along with physical and mental fatigue.

Instead of white sugar, add dates or date paste, which contains fructose, into your breakfast foods to sweeten them. Alternatively, blend them with your morning smoothie ingredients for a naturally sweet taste.

3. Oats

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Oat flakes in glass bowl and wooden spoon isolated on white background.
Oats in a bowl (Photo: Gettyimages)

Swap out your sugary cereal for a bowl of oats to give both your energy and health a boost. Containing large amounts of beta-glucan, a type of soluble fibre, which reduces blood sugar and insulin response, oats can help you avoid the sugar crash and remain energised to get you through the morning rush.

Oats also makes you feel full and prevent over-eating, helping you with weight management. Instead of the instant variety that might contain processed sugars, boiling plain oats in water or milk provides a hearty and filling breakfast.

4. Watermelon

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food photography
Nothing like a watermelon to quench thirst (Photo: Gettyimages)

Not having enough water can make us feel tired, but a slice or two of watermelons in the morning to go with breakfast can be a sweet start to the day. Made up of 92% water, watermelon also contains l-citrulline, a non-essential amino acid that can reduce lactic acid accumulation and allow higher levels of exercise resistance performance to exhaustion.

The healthy fruit is also packed with an abundance of antioxidants, including vitamin C, carotenoids, lycopene, and cucurbitacin E, benefitting your overall health.

5. Bee Pollen

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Pudding with chia seed, black currant  and  bee pollen on the gray wooden background. Close-up.
Bee pollen can be incorporated into yogurt (Photo: Gettyimages)

A mixture of flower pollen, nectar, enzymes, honey, and wax, bee pollen is power-loaded with a wide variety of antioxidants, including flavonoids, carotenoids, and quercetin. Helping to enhance energy and endurance, a study also shows that bee pollen helps “alleviates the symptoms of menopause” and some women in the study experienced improved energy.

Usually sold in granule form, it is easy to add bee pollen into your morning smoothie or yoghurt bowl.

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