The 9 best fruits to eat for breakfast and boost your day

Whether breakfast is truly the most important meal of the day is still up for debate, but many nutritionists agree that a well-balanced breakfast is very important and can lay the foundation for a solid day ahead.

And that’s where fruit consumption at this meal becomes essential. “By having acquired more fiber, the patient feels more satiated and avoids hunger between meals”, explains the nutritionist specializing in weight loss, Marianne Fazzi — and this will also help you lose weight.

But the professional warns: “Consuming only carbohydrates, without the presence of protein, tends to quickly increase the amount of glucose in the blood. If the amount is high, these carbohydrates go through a biochemical process and are transformed into fatty acids (fat) and stored in adipose tissue, causing an increase in glucose levels and hindering weight loss.” So make sure to also add protein sources such as yogurt, eggs or tofu to your coffee.

That said, here are the best fruits to consume for breakfast and maintain satiety, nutritional balance and energy throughout the day:

Best fruits for breakfast — and why

Citrus fruits

Citrus fruits—including oranges, tangerines, lemons, and pineapples—are great sources of vitamin C, fiber, potassium, and phytonutrients, have anti-inflammatory and detoxifying properties, and may improve heart health, research shows.

Apples

You know what they say: an apple a day keeps disease away. This may very well be true when you look at all the nutritional benefits of an apple. Packed with fiber, vitamin C, and antioxidants, apples are a great source of a flavonoid called quercetin, which has antiviral and antibacterial properties and can boost the immune system. An added bonus: Quercetin may be especially helpful in people with seasonal allergies.

Another advantage of apples is that they are very easy to take with you, making them an ideal choice for those of us who are often in a rush in the morning. Fiber helps keep us fuller for longer, which is definitely something we want our breakfast to contain to avoid mindless snacking in the morning.

Apples pair well with many breakfast foods, from oatmeal to nut butter to yogurt.

Raspberries

Small but packed with flavor, raspberries are an easy addition to many different types of breakfasts, from smoothies, oatmeal, yogurt, or even toast with nut butter.

They are small sources of several phytonutrients, and because we eat the whole fruit (skin and seeds), the antioxidant and anti-inflammatory nutrients are easily obtained. Like most fruits, raspberries are also a great source of vitamin C and fiber,

A one-cup serving of raspberries contains about eight grams of fiber and 64 calories.

Pomegranate seeds

For a fruit that many people overlook, pomegranate seeds are loaded with nutritional benefits. These jewel-like “ruby-faced” seeds are rich sources of antioxidant polyphenols called anthocyanins, which may help protect replicating cells against free radical damage, and have been studied as a means of preventing prostate cancer, colon, lung and breast.

In addition to antioxidants, pomegranate is a solid source of vitamin C, vitamin K, potassium, fiber and folic acid. For a tasty and nutritious breakfast, add half a cup of pomegranate seeds to a bowl of yogurt or oatmeal.

Blueberries

With nearly four grams of fiber in a one-cup serving, blueberries are a great fruit to eat in the morning. Blueberries bring more benefits than fiber—they also contain vitamin C, manganese, and phytonutrients called polyphenols, which have antioxidant and anti-inflammatory properties and may contribute to heart health and the reduction of other chronic diseases.

For a filling breakfast, load up your oatmeal or yogurt with a cup of blueberries.

Kiwi

Kiwi may not be as popular as apples and berries, but it is a great fruit to eat for breakfast or any time of the day. Put off by the idea of ​​peeling and slicing kiwi? Just cut it in half and remove the fruit with a spoon.

Now, about the health benefits: Kiwi is rich in vitamin C, which can help boost immunity. It is also rich in fiber, which can increase satiety and can also aid digestion.

Melon

Melon is super rich in vitamins A, C, potassium and fiber. It also has a lot of water content, so it’s perfect in the morning if you don’t feel like drinking water.

The suggested serving size for cantaloupe is one to two cups, but this fruit is so low in calories that you don’t need to worry about how much you eat.

Banana

Packed in their own natural packaging, bananas are one of the easiest fruits to put in your bag and take on the go in the morning.

They also contain resistant starch, which is not digested by our body, but rather beneficial bacteria in the intestine. Bananas also contain fiber, B vitamins and minerals such as potassium, manganese and magnesium.

Avocado

If you love avocado and egg toast, you know this is one of the tastiest breakfast options out there. But that might not be the only reason you eat it whenever you can – as well as being an absolute joy for your taste buds, avocado toast tends to leave many of us feeling pretty good too.

Avocado is a great fruit to consider for breakfast due to its fiber content. Most of us don’t get the recommended 25-38 grams of fiber daily, so starting the day with a fiber-packed fruit like avocado can aid digestion and keep you fuller for longer. A half-cup serving of avocado contains about 5 grams of fiber, along with healthy fat (great for helping you feel full!), vitamins K, E, and C, and folic acid.