12 Superfood Toppings That Make Oatmeal Healthier

12 Superfood Toppings That Make Oatmeal Healthier | XpertsReviews.com

Oatmeal is a superfood in its own right. It’s rich in heart-healthy soluble fiber, packed with vitamins and minerals, and even a source of antioxidants like avenanthramides, phenolic compounds found almost exclusively in oats. Adding oatmeal toppings that are also superfoods can take your breakfast to the next level, making an already nutritious meal even healthier.

By incorporating nutrient-rich superfoods, you can enrich your bowl with antioxidants, fiber, protein and essential vitamins. Want to make your breakfast a real nutrient superhero? Try one of these 12 options (or mix them up however you like). For more breakfast ideas, check out 38 Protein-Packed Breakfasts That Keep You Full.

12 Healthy Oat Toppings

Nut

nuts in a bowl, concept of the best nuts for weight loss
Shutterstock

A little nice crunch always enhances oatmeal. Why not make your crunchy supplement a superfood like nuts? These nuts are little nutritional nuggets, with plenty of ALA omega-3, a hint of fiber, and a respectable dose of protein in each serving. (A single ounce provides 4.3 grams.) Research has linked nuts to cancer prevention as well as their benefits for heart, brain and gut health.

The 6 Healthiest, High-Protein Nuts You Can Eat

Flaxseed flour

Flaxseed meal in a measuring cupFlaxseed meal in a measuring cup
Shutterstock

You wouldn’t want to eat whole flaxseeds with your oatmeal: they’re quite difficult to digest. But in ground form, these seeds make a powder perfect for mixing with oats. Use ground flaxseed to increase the hearty flavor and fiber content of your breakfast. (Each 2 tablespoon serving contains 3 grams fiber.)

By choosing flaxseed flour, you will also stock up on ALA omega-3 fatty acids. ALAs can help reduce the risk of heart disease by lowering cholesterol and blood pressure. So grab that bag of flaxseed and shake it up!

The 6 Healthiest Seeds You Can Eat, According to Science

Blueberries

blueberriesblueberries
Shutterstock

There’s a reason why blueberries seem to appear on every superfood list. They are one of the most antioxidant foods on the market. In fact, according to a study1 cup of these sweet fruits can contain over 9,000 antioxidants!

When sprinkling them on your oatmeal, choose wild blueberries for even more antioxidants and more fiber per serving too. Since wild blueberries are smaller than cultivated blueberries, they have a higher skin-to-flesh ratio. THE skin This is where the antioxidants and fiber in blueberries are mainly found.

Raisins

Brown raisins in a bowl, top view. Laying flat, on top, from above.Brown raisins in a bowl, top view. Laying flat, on top, from above.
Shutterstock

Raisins may be high in calories and sugar, but that doesn’t take away from the fact that they’re also high in fiber, potassium, and iron. A quarter cup portion contains almost 3 grams of fiber and 10% of the daily value of potassium. In addition, their tender softness contrasts nicely with the creamy texture of the oat flakes.

Try replacing your oats with the goodness of golden raisins. They contain more flavonoids than darker grapes and are generally sweeter and fluffier.

Pomegranate Arils

pomegranatespomegranates
Shutterstock

Speaking of crunchy, don’t pass up the pomegranate seeds when they’re in season. Their woody interior (surrounded by a gel-like outer layer) is perfect for adding a touch of texture and color to oatmeal.

Pomegranate arils earn their superfood reputation thanks to a foundation of nutrients like fiber, potassium, and vitamin C. But their power doesn’t stop there! They’re also packed with an army of antioxidants, such as anthocyanins, ellagitannins, polyphenols and punicalagins. A few researchers have called pomegranate the richest food in antioxidants on earth.

Chia Seeds

chia seedschia seeds
Shutterstock

You might be used to putting chia seeds in a pudding (and that’s definitely not a bad use for them). But you can also think outside the box by adding them to your oatmeal. The combination of chia seeds nutrients (like manganese, iron, copper, fiber, and omega-3s) may help reduce inflammation, lower blood pressure, support weight management, and improve digestive health. Talk about a multitasker!

Almond butter

bowl of almonds next to a bowl of almond butterbowl of almonds next to a bowl of almond butter
Shutterstock

When you want an easy nutritional boost for your oatmeal, break out the almond butter. It is a natural source of vitamin E, magnesium, and heart-healthy monounsaturated fats. Research shows it’s also a great choice for blood sugar management. And because it swirls beautifully in the oatmeal, almond butter makes cute, Insta-worthy creations that you’ll love to look at and eat.

15 Healthiest Nut Butters on Grocery Store Shelves

Bananas

bananasbananas
Shutterstock

It’s easy to overlook the bananas sitting on your kitchen counter, but don’t neglect them. They are a treasure trove of nutrients. In addition to their famous potassium content, Nanners contain several types of antioxidantsincluding flavonoids and amines. These antioxidants are linked to health benefits like fight against breast and pancreatic cancer. For health and flavor, you can feel good about chopping up this classic oatmeal topping.

Pistachios

pistachiospistachios
Shutterstock

For such a small nut, pistachios certainly pack a lot of nutrients. In each little green kernel you will find potassium, phosphorus, magnesium, calcium and vitamins like vitamin A, vitamin E, vitamin C, vitamin K and B vitamins.

Pistachios also give your oatmeal an extra boost of protein. Each serving of 49 nuts contains approximately 6 grams (almost as much protein as an egg). In 2020, it was also confirmed that pistachios provide complete proteins– one that contains all the essential amino acids that our body must obtain from food.

Raspberries

raspberriesraspberries
Shutterstock

Raspberries join blueberries under the umbrella of fruits you can count on as an oatmeal superfood topping. Just like their blue counterparts, these red berries are packed with antioxidants, not to mention vitamin C and fiber. Pair them with a dusting of dark chocolate or your favorite nuts – or both! – for an even more powerful superfood boost.

10 Best High-Protein Oatmeal, According to a Dietitian

Cinnamon

cinnamoncinnamon
Shutterstock

Cinnamon was once so valuable that it was used as currency, and that was before people knew about its health benefits! The earthy spice is known for its anti-inflammatory propertieswhat can help lower blood sugar and cholesterol. Be generous when pouring it over your oatmeal. A study found that a dose of 1.5 grams (or about ¾ teaspoon) was effective for health benefits.

Pumpkin seeds

pumpkin seed sprinklespumpkin seed sprinkles
Shutterstock

Pumpkin seeds are famous in fall recipes, but their bountiful nutritional boost is available year-round. Sprinkle them as a topping on oats for a major magnesium boost (which could help maintain healthy blood pressure). Then, thank them for the fiber and antioxidants that round out their superfood profile.

#Superfood #Toppings #Oatmeal #Healthier

Comments

No comments yet. Why don’t you start the discussion?

Leave a Reply

Your email address will not be published. Required fields are marked *