Contents:
- Medical Video: Breakfast for Athletes
- Fruit for breakfast: what is the best?
- Banana
- Watermelon
- Berry fruit
- Kiwi
- Orange
Medical Video: Breakfast for Athletes
Breakfast is one of the activities that we must live in the morning. Starting your day with breakfast can help provide the initial energy to run your activities all day. Studies have shown that a healthy breakfast in the morning can help meet your nutritional needs, can help reduce cholesterol levels, help increase concentration and performance for activities, and can also provide strength and endurance to face the day.
Some foods can be a breakfast menu, such as cereals, oatmeal, bread, eggs, and fruits. Yes, fruits are one of the menus that make your breakfast healthy. In fruits there are various important vitamins and minerals that the body needs.
For example, high levels of vitamin C in fruit can help prevent certain diseases, the content of potassium in fruit can help nourish muscles, and much more. Fruit also contains lots of fiber which can make you feel full longer.
Fruit for breakfast: what is the best?
The following are fruits that you can consume at breakfast.
Banana
Banana is one of the fruits that is easy to find in any season. Eating bananas in the morning is a good idea. Bananas contain carbohydrates and fiber which can make you full longer. In addition, bananas also contain potassium which can help lower blood pressure, making it good for hypertensive patients. You can eat bananas in various ways. Can be eaten directly, made smoothies, added to cereals or oatmeal, and can be done in other ways.
Watermelon
Watermelon contains a lot of water, so it can hydrate your body well. Watermelon can be a good fruit to eat in the morning. The content of lycopene in watermelon also plays an important role in vision, heart health, and cancer prevention. Please note that lycopene can be found in red fruits or vegetables.
Berry fruit
Berries, such as blueberries, strawberries, and raspberries are fruits that are rich in antioxidants. Antioxidants in berries (especially strawberries and blueberries) are available in the form of anthocyanins that can protect your heart. Berries are also proven to reduce inflammation, prevent blood cholesterol being oxidized, and help maintain healthy blood vessels.
These fruits also have a lot of fiber (about 8 grams of fiber per 100 grams of berries), but contain low calories (around 80 calories per 100 grams of berries). So you don't need to worry that it will increase your weight if eaten in large quantities. The high fiber content in the berries can also make you full longer.
Besides antioxidants and fiber, berries also contain high levels of vitamin C. You can make a berry breakfast in the morning by adding it to your yogurt, cereal or oatmeal. This can be your healthy breakfast menu.
Kiwi
Kiwi may have a slightly sour taste, but has a rich nutrient content. Kiwifruit has a high vitamin C content, about 65 mg per fruit. In addition, kiwi also contains high potassium and copper minerals. High potassium content makes kiwi can help reduce high blood pressure for those with hypertension.
Kiwi also contains lots of fiber, even higher than bananas. This makes the kiwi a good fruit for digestion. A study shows eating two kiwifruit a day for one month can help reduce constipation in people with irritable bowel syndrome.
You can eat kiwi fruit by mixing it with other fruits, making it into a salad. Or, it can also be made smoothies along with bananas and strawberries.
Orange
Oranges can also be your breakfast menu in the morning. Eating bread along with orange juice in the morning seems to make your breakfast more nutritious. Orange is one of the fruits with the highest vitamin C content, so it can help meet your daily vitamin C needs. Because it contains high vitamin C, of course oranges also contain high antioxidants, which can protect your body from the dangers of free radicals. So, getting oranges in the morning can be an advantage for you.
