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Stock up on nutritious and delicious ingredients that add some extra feelgood to your mornings
Summary
1Chia seeds
Studies have found these little black seeds are bursting with omega-3 essential fatty acids...
2Manuka honey
This goes beyond your average honey. It has a compound called MGO that other honey doesn’t have…
3Functional mushrooms
Now for this you’re going to want to look out for a powdered form of functional mushrooms…
The term ‘superfood’ gets thrown around a lot but whether a food can be claimed as super is still up for debate. Of course, certain foods and ingredients can absolutely hold more nutritional value than others, like containing plenty of vitamins and minerals (so we’ll refer to them as nutritious ingredients instead).
We know you’re always looking for simple ways to sprinkle extra nutrition into your meals, so here are some our favourite ingredients to pair with porridge or overnight oats. Get ready to start your day the smug way...
Chia seeds
Why we love it
Studies have found these little black seeds are bursting with omega-3 essential fatty acids, specifically α-linolenic acid (ALA), that helps to maintain blood cholesterol levels. Plus, they’re rich in protein and fibre. What more could you want?
Scatter on top of your porridge with a helping of fruit or stir into your overnight oats and leave to soak for a quick AM option.
Manuka honey
Why we love it
Unlike other honeys, this golden beauty has a compound called MGO1 that can help with a variety of things. Want to know more? Check out these 7 benefits of Manuka honey.
Some people choose to have one or two spoonful's a day straight from the spoon, but it's also great drizzled over your warm porridge.
Functional mushrooms
Why we love them
Mushrooms in porridge? Yes, really. For this, look out for a powdered form of functional mushrooms, such as Grass & Co. FOCUS Lion's Mane Mushrooms Powder. This nifty blend features high-strength, pure Lion's Mane mushroom extract powder – find out everything you need to know in our guide to Lion’s Mane.
Try two grams, and no more, mixed in with your porridge instead of your morning coffee for focus. You can even get chocolate and vanilla-cinnamon flavours – perfect if you have a sweet tooth.
Flaxseeds
Why we love it
Loved far and wide for their omega-3 benefits,2 these little seeds pack quite the nutritional punch. If you’re looking to support hair health,2 get additional fibre3 into your diet and more, don’t sleep on flaxseeds.
Throw a few pinches over your porridge and you’re good to go. For extra points, combine with chia – as we have in this vegan porridge recipe – or add some nuts.
Goji berries
Why we love it
Another great one for getting more fibre into your diet – did you know we need 30g a day?4 These tangy treats work just as well in sweet or savoury dishes – ideal if you’re one of those savoury porridge fans (you know who you are...).
No time to slice and dice fresh fruit? Just found out your fresh blueberries have gone mouldy again? Dried berries are smart hack for stress-free mornings and still give your porridge that flavourful hit.
Protein powder
Why we love it
If you’re looking for easy ways to boost your protein intake, adding protein powder to your breakfast is a simple way to do this. We need protein to help build our muscles, especially after exercise.
Add one or two scoops directly to your porridge and mix. What could be easier?
For most of these powders it’s pretty simple, just add in the suggested amount, mix and grab a spoon.
The final say
The jury’s in and ingredients with benefits aren’t going anywhere soon. And the even better news? It couldn’t be simpler to sneak them into your diet – all you need is oats, your favourite milk and a little ingenuity.
If you're wondering how to get the most out of every meal, check out the best times of day to take protein.
The advice in this article is for information only and some of the information reflects the opinion of our in-house nutritionist and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
- Hossain L, Lee Yong Lim, Hammer KA, D.S. Hettiarachchi, Locher C. Monitoring the Release of Methylglyoxal (MGO) from Honey and Honey-Based Formulations. Molecules [Internet]. 2023 Mar 22 [cited 2024 Jan 3];28(6):2858–8. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10051060/
- Parikh M, Maddaford TG, Austria JA, Aliani M, Netticadan T, Pierce GN. Dietary Flaxseed as a Strategy for Improving Human Health. Nutrients [Internet]. 2019 May 25;11(5):1171. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6567199/
- Kajla P, Sharma A, Sood DR. Flaxseed—a potential functional food source. Journal of Food Science and Technology [Internet]. 2014 Feb 28;52(4):1857–71. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4375225/
- NHS. How to get more fibre into your diet [Internet]. nhs.uk. 2022. Available from: https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/
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