A good morning routine and a healthy breakfast are essential for conquering the day. Unfortunately, many people only have coffee for breakfast or opt for unhealthy options like pastries. In this article, we will discuss 12 healthy foods that you should eat in the morning to kick-start your day and keep you energized until midday.

1. Fruits

Start your morning with a colorful bowl of fruits. Fruits are rich in polyphenol compounds, fiber, and vitamins. Oranges, strawberries, cherries, and apples are high in vitamin C and antioxidants that promote glowing skin and prevent premature aging. Bananas, cantaloupe, and mango are excellent sources of potassium.

2. Salmon

Pair scrambled eggs and whole wheat toast with salmon for a nutritious and fulfilling breakfast. Salmon is a fatty fish that provides essential omega-3 fatty acids, promoting a clean and mighty start to your morning.

3. Cottage Cheese

Curb hunger with cottage cheese, which is rich in vitamins A, B, and calcium. Mix it with pepper, fruits, or nuts for a quick and healthy breakfast. It is also a good source of iron and folate.

4. Protein Shakes

Protein shakes and smoothies are convenient breakfast options. Choose high-quality protein powder like whey or pea protein. Protein helps maintain muscle mass, supports enzymatic reactions, and keeps you feeling full for longer.

5. Black Tea

Replace your morning coffee with black tea. It provides a gentle energy boost, fights lethargy, and improves focus. Black tea is rich in antioxidants and contains caffeine and l-theanine, which enhances brain activity.

6. Greek Yogurt

Add Greek yogurt to your breakfast for a protein-rich start to your day. It promotes a healthy gut, a strong immune system, and aids in weight management. Enjoy it with fresh or frozen berries, nuts, or in smoothies.

7. Nuts

Nuts are nutritional powerhouses packed with magnesium, potassium, monounsaturated fats, and antioxidants. They aid in weight management and support heart and brain health. Incorporate almonds, walnuts, or Brazil nuts into your breakfast.

8. Sweet Potatoes

Swap your usual breakfast options with sweet potatoes. They are rich in fiber, vitamins, and minerals. Enjoy them with eggs and vegetables for a complete and delicious breakfast.

9. Flax Seed

Sprinkle flax seeds on your yogurt, oatmeal, or smoothies for an energy boost. Flax seeds are rich in omega-3 fatty acids, fiber, and protein. They have long-term health benefits, including improved cholesterol levels and protection against breast cancer.

10. Whole Wheat Toast

Choose whole wheat toast as a simple and nutritious breakfast option. It provides slow-digesting carbs and fiber, keeping you full without raising blood sugar levels. Top it with fried eggs and tomatoes, avocado and chili flakes, or cottage cheese and strawberries.

11. Spinach

Add a cup of spinach to your omelets, sandwiches, or smoothies for an extra punch of folate and muscle-building fiber. Spinach promotes bone health, protects muscles, and improves blood flow.

12. Eggs

Eggs are a nutritious and versatile breakfast staple. They are rich in high-quality protein and have a minor impact on cholesterol levels. Enjoy eggs baked, in omelets, poached, or scrambled.

Don't skip breakfast as it plays a crucial role in your overall health and well-being. Incorporate these healthy foods into your morning routine to start your day right.