A few nutrient dense ingredients (superfoods) can make your breakfast more nutritious as you can stay full for longer whilst supporting your health goals. These 10 superfoods are easy to use, find and definitely worth adding to your breakfast routine.
1. Chia Seeds
Chia seeds are rich in fibre, omega-3 fatty acids, and plant-based protein. When soaked in liquid, they form a gel-like texture that helps you feel fuller for longer and eases digestion. As they are also flavourless, you can easily throw them into anything such as overnight oats, yoghurt, smoothies or they can be used as toast toppings.
2. Flaxseeds
Flaxseeds are another breakfast-friendly way to add in fibre and omega-3s. They’re especially high in lignans which is a type of antioxidant linked to hormone and heart health. However, it is important to use ground flaxseeds because whole seeds might not give the required nutrients when passed through your system. They can be added into oatmeal, pancakes, baked goods or smoothies.
3. Berries
Berries (strawberries, blueberries, blackberries) are one of the easiest ways to boost the nutrient profile of your breakfast. They’re loaded with antioxidants, vitamin C, and fibre, and they come with the added benefit of being naturally sweet and refreshing. They can be used in many ways such as cereal toppings, blending into smoothies or to mix into yoghurt.
4. Nut Butters
Nut butters are one of those perfect breakfast foods: comforting, satisfying, and versatile. Whether you go for almond, peanut, or cashew, they offer a good mix of healthy fats, protein, and a bit of fibre, helping to keep your energy stable and hunger in check when needed. When considering options, look for nut butters that contain minimal ingredients for example just nuts and maybe a pinch of salt. Nut butters can also be a great addition to protein shakes.
5. Greek Yoghurt
Full of protein, Greek yoghurt is an excellent breakfast base. It also contains probiotics, which help support a healthy gut and it also supports muscle repair. It’s a great alternative to sweetened yoghurts because it’s low in sugar and high in staying power. It can be used as a base for bowls with fruit, seeds, and granola, or blended into smoothies for extra creaminess.
6. Cacao Nibs
Cacao nibs are a minimally processed, unsweetened form of chocolate that are packed with antioxidants and magnesium. They are great for reducing inflammation and boosting mood. They also add a satisfying crunch without the added sugar of traditional chocolate chips and can be used to sprinkle on yoghurt, oatmeal, or smoothie bowls.
7. Goji Berries
Goji berries might not be as common as blueberries or strawberries, but they’re worth getting to know. These red berries are rich in antioxidants and have been linked to eye health, immune function, and even skin protection. They can be to oatmeal, granola, or trail mix and they’re also chewy and slightly sour.
8. Spirulina Powder
Spirulina is a blue-green algae that’s been used for centuries as a nutritional supplement. It’s incredibly nutrient-dense, high in plant-based protein, and full of iron, B vitamins, and compounds that support detoxification. The taste is earthy and can be slightly strong so its best to start with a small amount.
It is also best blended into smoothies, paired with banana, berries, or citrus to balance the flavour.
9. Pumpkin Seeds
Pumpkin seeds are rich in magnesium, zinc, and protein and are key nutrients for energy, immune function, and recovery. They’re also great for hormonal health and maintaining muscle function. Pumpkin seeds can be sprinkled on toast, added into granola, or added as a crunch to your smoothie bowl or yoghurt.
10. Banana
Bananas are high in potassium, which supports healthy blood pressure and muscle function, and they provide a quick source of energy thanks to their natural carbs. As a versatile fruit that is easy to digest and adds instant sweetness without added sugar, they can be sliced and added on top of oats, blended into smoothies, or mashed onto toast with cinnamon and nut butter.
A Few Easy Combos to Get You Started:
- Yoghurt Bowl: Greek yoghurt + chia seeds + berries + cacao nibs + drizzle of nut butter or;
- Toast : Banana + frozen berries + spirulina + flaxseed + almond milk or;
- Shakes : Rolled oats + flax + banana + pumpkin seeds + goji berries or;
Final Thoughts
One of the best ways to implement these into your diet is just by starting to add one or two of these to the meals you already make. Most of them take less than a minute to sprinkle, stir, or blend into your routine and over time, they can make a real difference in how you feel.
Healthy breakfasts don’t have to be perfect, they just need to work for you!
