The World Health Organization (WHO) recommends consuming five servings of fruit a day interspersed with vegetables; that is, at least one portion of fruit should be eaten at breakfast, at eleven o’clock in the morning and in the afternoon. Experts recommend varying them to be able to acquire the nutrients and vitamins that each of them offers. The health, beauty and personal care portal gastrolab provides the list of some fruits that can accompany breakfast.
The best fruits for breakfast
This fruit is high in fiber and water content, making it an excellent option for those looking to lose weight. In addition to taking into account these properties that facilitate good digestion; its nutrients generate a satiety effect in the body, preventing it from consuming more than it should. A study published by NCBI highlighted that people who eat apples during a meal usually consume 200 calories less than those who do not include this fruit in their meals.
This is cataloged as the queen of fruits; Thanks to its antioxidants, it helps prevent oxidative stress that causes cell deterioration and rapid aging, as well as diseases and illnesses.
Bromelain is an enzyme that is found exclusively in this food and that highlights its proteolytic action, that is, when it is ingested in the company of other foods, it helps to break down protein molecules and improves the assimilation of the amino acids that are consumed. Pineapple helps nutrients to be better absorbed; In addition, the large amounts of water it has and its antioxidant properties help prevent diseases that attack the immune system.
This fruit contains antioxidant properties; however, it also stands out for its diuretic properties, its vitamin C and because it helps prevent constipation, due to its high water and fiber content.
People who want to lower blood sugar levels can include this fruit in their breakfast. Banana is one of the fruits that contain pectin and starch, these components can reduce blood sugar levels, according to a study published by the Oxford Academy; In addition, it is believed that this food can help produce serotonin known “as the hormone of happiness”, so consuming this fruit in the morning can also bring great benefits for mental and emotional health.
This fruit has a powerful antioxidant that also contains vitamins from group B, C, folic acid and an important variety of minerals. At the same time, it is also known that they are good for taking care of the health of the heart, because according to an article published by NCBIconsuming red fruits such as strawberries, can reduce the risk of having a death related to heart problems.
Nutritional characteristics of fruits
The Spanish Heart Foundation mentions the most relevant nutritional characteristics of fruits:
- They have a high content of carbohydrates, frequently as mono and disaccharide sugars (glucose, fructose and sucrose) that give the fruit flavor. The more mature they are, the higher concentration of sugars they have.
- They provide an important vitamin contribution (vitamins A, C, B1, B2, B6, folic acid) and mineral (potassium, iron, calcium, magnesium, silica, zinc, sulfates, phosphates, chlorides).
- They provide fiber, mainly cellulose and pectin.
- Most have a high water content ranging from 80 to 95%.
- They have antioxidants, flavonoids, terpenes, selenium, phenolic compounds and phytochemical substances.
The benefits of consuming the whole fruit are not the same as consuming it in juice, because when blending it, all its fiber is removed and only the sugar remains; In addition, people usually add sugar to it, which makes it even more harmful to health.
The media mentions that “sugar in juices is classified by the WHO as free type. Even if it is a homemade preparation, its consumption is related to problems such as diabetes and being overweight”.