6 essential fruits to incorporate in your breakfast

When you’re rushing in the morning, the last thing you need is breakfast slowing you down. Breakfast may or may not be the most important meal of the day, but you would not want to start your day on an empty stomach either. Fruits are the perfect solution to a quick breakfast. Fruit at breakfast provides helpful enzymes, fiber, and prebiotics to the body, which help stimulate digestive juices in the stomach and push out old waste from the previous day. Fruit fiber acts as a broom for the colon, leaving you feeling light and energized.

Fruits are high in vitamins, potassium, fiber, and have a low calorie count. Depending on the variety of fruit, a cup of chopped fruit contains 80–130 calories. A fruit filled breakfast can be the perfect way to start your day off fresh and hydrated from within. Here is a list of the best fruits to incorporate in your breakfast.

Bananas

Bananas are a rich source of potassium, which helps lower blood pressure. Being available all year long, bananas are perfect for a consistent addition to your breakfast. This fruit also contains fiber, manganese, and magnesium. It is among the best sources of resistant starch which is a beneficial bacteria for gut health and also keeps us feeling fuller longer.

Watermelons

Watermelons are nutrient-dense and high in the phytochemical lycopene. Lycopene is a carotenoid that gives many fruits and vegetables their red colour and is linked to cancer and heart disease prevention. Watermelons also have a high water content (91-93%), which allows you to rehydrate while enjoying its rich flavor.

Blueberries

Blueberries are a terrific fruit to consume first thing in the morning because they include nearly four grams of fiber in a one-cup portion. Blueberries provide more than just fiber; they also include vitamin C, manganese, and polyphenols, which are antioxidant and anti-inflammatory phytonutrients that can help with heart health and the prevention of other chronic diseases. Studies suggest that a daily consumption of blueberries can help boost memory power and motor skills.

Pomegranates

Pomegranate seeds have a lot of nutritional value for a fruit that many people overlook. Pomegranate seeds are high in antioxidant polyphenols called anthocyanins, which have been studied for their ability to protect reproducing cells from free radical damage and to prevent prostate, colon, lung, and breast cancer. These  are a one-of-a-kind edible seed that contain far more antioxidants than equivalent servings of fruit. Pomegranate is a good source of vitamin C, vitamin K, potassium, fiber, and folate, as well as antioxidants.

Kiwi

Kiwis are strong in vitamin C, with each fruit having about 65 milligrammes – or 72 percent of an adult's daily vitamin C need of 90 milligrammes. Other essential elements found in it include vitamins A, K, E, and B, as well as potassium, copper, and fiber. Kiwis are known as an immunity booster due to its high content of vitamin C. High fiber contents in kiwi helps you stay fuller for longer and may also aid in digestion.

Grapefruit

Grapefruit is one of those fruits that is great for breakfast. It has a lot of antioxidants, which can aid your immune system. It's also high in vitamin C, so eating it on a daily basis can help keep the flu at bay. Grapefruit also has fat-burning capabilities and can help keep insulin levels in check.

Conclusion:
A well-balanced breakfast is critical and can help set the tone for a productive day ahead. Fruit is a great addition to a balanced meal because it is high in fiber and vital nutrients.

References:
www.health.com/food/the-20-healthiest-foods-to-eat-for-breakfast
www.self.com/gallery/healthy-breakfast-foods