Starting the day off with a fresh bowl of fruit sets the tone for my day. It energizes me and makes me feel full. Having a fruit bowl also reminds me of a hot summer day especially, during these winter snowy days we’ve been having here in New York City. These bowls really brightens up my mornings. I couldn’t tell you when was the last time I had a bacon egg and cheese on a toasted bagel for breakfast. For the past three years my morning breakfasts have been much healthier and much more nutritious.
A healthy breakfast should contain fruits or vegetables, nuts for added protein and sometimes a whole grain bread or oats. This type of combination of fiber, protein, and a small amount of fat will help provide the nutrients you need to carry you through the day. But for me, a fruit bowl does that same thing.
I can get really creative with my fruit bowls. Depending on what’s in season, I add in one or two citrus fruits, some berries, melons, bananas, apples and even some nuts. Fruit provides vitamins and minerals such as vitamin C and potassium.
If you notice in all of these picture, I mostly included orange and red colored fruits. Well, according to the International Carotenoid Society, these colors are known to be essential for plant growth and photosynthesis, and are a main dietary source of vitamin A in humans. They are thought to be associated with reduced risk of several chronic health disorders including some forms of cancer, heart disease and eye degeneration. Lycopene is a carotenoid, a natural color pigment that contributes to the red color of tomatoe and various other fruits and vegetables. The yellow/red fruits and vegetables contain mostly hydrocarbon carotenoids (carotenes). The common yellow ones are apricot, cantaloupe, carrot, pumpkin, and sweet potato that are the primary sources of beta-carotene and beta-carotene and several other hydrocarbon carotenoids.
Consider adding the following orange/red hue fruits and vegetables to your diet for more antioxidants.
Apricots, carrots, oranges, papaya, peaches, pumpkins, cantaloupe, sweet potato, winter squash, tangerines, nectarines, mangoes and butternut squash.