What foods should I eat to stay awake in the morning?

Apples are a great addition to breakfast - Photo: THUY DUONG

"Do you feel like you're not getting enough rest when you wake up? Do you need a lot of coffee to get through your tiring mornings? Have energy drinks become a habit of yours?

If any of these things catch your attention, consider both the quality and quantity of sleep you get, as well as how you fuel your body every day," noted Dr. Ngo Thi Bach Yen, head of the skin care and treatment unit, examination department - Ho Chi Minh City Traditional Medicine Hospital.

Doctor Bach Yen has suggested some foods that help the body be full of energy to welcome a new day.

Avocados are packed with vitamins, minerals and healthy fats that help energize the body for hours.

Even mild dehydration can leave you feeling unwell. It's important to supplement your diet with foods that contain a lot of water (like fruits and vegetables), and watermelon is one of the best sources.

Dark green vegetables like spinach are important for healthy skin, hair and bones. Spinach is a great source of protein, iron, vitamins and minerals. The essential vitamins and minerals that spinach provides can help improve fatigue caused by iron deficiency.

Start your morning with spinach and add a squeeze of lemon juice to boost iron absorption.

Brown rice is a whole grain that has only the outermost husk removed. This whole grain is rich in minerals, vitamins, fiber and plant protein and is a great source of slow-release energy to keep your body running smoothly throughout the day.

Apples are a great addition to breakfast thanks to their high vitamin, antioxidant, and fiber content. Apples contain up to 13 grams of natural sugars, which are slowly released into your body for a long-lasting energy effect.

Another important aspect of apples is that they contain phytonutrients – beneficial compounds found primarily in fruits and vegetables.

Almonds are a very popular healthy snack. Almonds are rich in protein, healthy fats, fiber, vitamins, minerals, and antioxidants.

Studies have found that consuming almonds can help support heart health, weight maintenance, digestive health, and blood sugar regulation. Almonds can have a significant impact on physical performance – especially in athletes.

Therefore they are the perfect addition to your breakfast if you want to improve your stamina and energy levels throughout the day.

Whole wheat bread is made from whole wheat flour because it still retains the bran and germ of the wheat grain, so it is rich in nutrients such as fiber, B vitamins, vitamin E, antioxidants, fat, protein, and minerals such as calcium, potassium, and iron.

Oats are a whole grain that is rich in fiber, especially beta glucan, and is rich in vitamins, minerals, and antioxidants. Oats are a nutritious breakfast that doesn’t take much time to prepare.

Oats are well-known as one of the ideal breakfast foods, providing a high amount of carbohydrates and protein with only 71 calories per 100 gram serving. Furthermore, oats are an excellent source of many micronutrients, from magnesium to potassium.

Eggs are a source of many vitamins and minerals including iron, choline, vitamin D and vitamin B-12, fat, protein… helping to provide sustainable energy throughout the day.

Fatty fish is a great food to start the day.

The American Dietetic Association recommends choosing fatty fish, including: salmon, tuna, herring, sardines, mackerel... Fatty fish is an excellent source of omega-3 fatty acids - a group of essential micronutrients that provide many health benefits.

One of the most important properties of fatty fish is its ability to reduce inflammation throughout the body. Experts have suggested that this anti-inflammatory effect may also reduce fatigue.

Although fish do not provide many carbohydrates, they are an excellent source of protein, healthy fats, and vitamins D and B2. Fatty fish also provide iron, magnesium, and potassium, along with other essential micronutrients.

Therefore fatty fish is a great way to start the day, if you can include it in your breakfast menu.

Source: https://tuoitre.vn/muon-tinh-tao-vao-buoi-sang-nen-an-nhung-thuc-pham-gi-20240730185347993.htm