Healthy Breakfast Recipe
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Can cereals be a healthy breakfast choice?

Healthy Breakfast Recipe

The answer is yes ! Cereals can be healthy – if you know how to choose wisely.  Not all cereals are made equally. Some breakfast cereals are a great source of fibre, minerals, iron and quality protein while others are nutritionally poor, loaded with sugar and artificial ingredients. Thus, choosing the right kind of healthy breakfast cereals in Singapore is important in order to supercharge your mornings with good nutrition.

Here, in this blog, let’s discuss why and how to choose the right kind of healthy cereals.

Reasons To Choose The Right Breakfast Cereal For Your Morning Diet

1. Nutrition

Nutrition should be an important factor to consider when it comes to selecting the right cereal. A healthy breakfast cereal should be made up of whole grains and packed with fibre, complex carbs, and quality protein. It should also have a healthy amount of minerals (such as iron) and vitamins (such as B vitamins). Choose one that meets at least 10% to 25% of the body’s daily requirements for certain nutrients.

A fibre-rich healthy breakfast cereal helps maintain good digestive health. Choose a cereal that is high in fibre—at least 3-5 grams per serving. In addition, whenever you are checking the ingredients list on the label, whole grain (for example Quinoa, Oats, etc) should be the first ingredient (not sugar!).

2. Weight Management

Eating healthy breakfast cereals can help with weight management compared to having meats or simple carbs like white bread, white rice or noodles for breakfast. This is because these breakfast cereals (low in sugar) are usually packed with good nutrients such as complex carbs, fibre, and protein. They help with satiety, cleanse the colon and are digested more slowly in the body without spiking blood sugar levels. Keeping your blood sugar levels stable is important for weight control.

A bowl of healthy cereal with milk helps prevent the mid-morning fatigue that can often tempt us to consume junk foods. Mid-morning fatigue happens due to the sudden rise or drop in blood sugar levels. These healthy cereals are rich in complex carbohydrates and are digested more slowly in the body. This provides your body with instant and longer-lasting energy and helps manage sugar cravings.

3. Limited Added Sugar

Beware of cereal brands that have high sugar content (often more than 10g sugar per serving), especially in ‘child-friendly’ cereals. Sugar-laden cereals can lead to weight gain and tooth decay. Always check the nutrition table on the label. A low-sugar healthy breakfast cereal should have less than 5g of sugar per 100g cereal.

Don’t choose a cereal that has added sugar (or glucose or high-fructose corn syrup) listed among the first 3 ingredients on the product label. This is because the listing of the ingredients is done based on the weight and in descending order. The first ingredient on the ingredients list has the highest weight.

Do note that unhealthy simple sugars can take on different names such as high-fructose corn syrup, dextrose, glucose, and sucrose, among others.

4. Convenience

For those leading busy lifestyles like you and me, nothing can be simpler and quicker to prepare than a healthy no-cook breakfast cereal. The ready-to-eat or just add-to-water/milk breakfast meals are a blessing. Healthy breakfast cereals pack more important nutrients such as complex carbs, quality protein, fibre, minerals and B vitamins, etc.than highly processed, ready-to-eat meals from convenience stores. Comparatively, these are also much healthier than the usual popular breakfast options available in Singapore.

Your breakfast choice can have a positive impact on your immune system in the long run. Especially when you are time-poor when it comes to preparing healthy meals on a daily basis. If you cannot stay away from the locally popular but nutrient-poor breakfast options, indulge in them once or twice a week, it is ok!.  

Bottom Line

Start your day right with healthy cereals with good macro- and micro-nutrients– we recommend our carefully crafted range of Superfoods Breakfast Cereals

So, what are you waiting for? Choose your favourite breakfast cereal and start your health journey with good breakfast choices.

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Vitamin C : Do’s & Don’ts

Why Do We Need Vitamin C?

To Boost Immunity

Vitamin C acts as an antioxidant in the body. Having sufficient Vitamin C daily helps reduce oxidative stress and cell damage in the body, and increases your immunity power against various diseases and viral infections.

For Optimal Skin, Hair & Joint Health

Vitamin C promotes the production of collagen in the body. This protein is responsible for providing structure and strength to skin, bones, and connective tissues, thus promoting healthy skin, hair, and joints. Vitamin C also protects the skin from harmful sun rays. In addition, it helps maintain healthy joints and prevent inflammatory conditions such as arthritis.

To Promote Iron Absorption

Iron is very important for our body, especially for women on menstrual cycle. It helps to maintain healthy red blood cells which carry fresh oxygen all over the body. Vitamin C promotes the absorption of iron in our body.

How Much Vitamin C Do We Need Daily?

For normal healthy men aged 19 and above, the RDA (recommended daily allowance) is 105 mg. On the other hand, for normal healthy women, it is 85 mg. However, pregnant and lactating women will require higher intake. (Source: Health Hub, Singapore) 85 mg is equivalent to around 1-2 oranges or slightly more than 1/2 (half) tablespoon of Camu-Camu Berry powder.

Whole-Food Sources of Vitamin C 
• Orange (1 big whole, 79.5mg)
• Bell peppers (1 whole, 241.6mg) 
• Strawberries (1 cup, 67.5mg)
• Tomatoes (1 whole, 14.2mg)
• Broccoli (Boiled, 1 cup, 119mg)
Nature’s Superfoods – Organic Premium Camu-Camu Berry Powder (1 teaspoon,
158 mg)
Nature’s Superfoods – Organic Sun-Dried White Mulberries (1/4 cup, 84mg)

Do’s And Don’ts For Vitamin C


Take Whole-Food Vitamin C

Vitamin C complex is best obtained from whole-food sources rather than from supplements. (isolated/synthetic Vitamin C pills, for example). Whole-food sources of Vitamin C naturally contain complementary nutrients that can promote the absorption of Vitamin C in body, as Mother Nature intended it to be. In comparison, isolated/synthetic Vitamin C pills (which is isolated ascorbic acid) do not have the same absorption effectiveness.

Take On An Empty Stomach

Vitamin C foods have the best effect on the body when taken on an empty stomach, for example 1 hour before meal.

If you lead a busy lifestyle and are not able to consume sufficient fruits and vegetables in a day, boost your daily Vitamin C requirement with Organic Camu-Camu Berry Powder. Just one teaspoon of powder is sufficient to meet your daily Vitamin C requirement. You can mix the powder into raw honey water, juice, etc as a daily immunity/beauty drink!


Don’t Overdose

Too much of a good thing becomes a bad thing. More than 1,000 mg/day is considered an overdose. For this reason, you should avoid excess intake. Otherwise, you may face the following issues:

  • Digestive Problems: Too much Vitamin C can lead to digestive issues like diarrhea, stomach cramps, nausea, etc.
  • Interfere With Medications: An overdose of Vitamin C may affect the safety and efficacy of estrogen therapy, and it may be detrimental for patients with diabetes, kidney stones or kidney dysfunction.

Note: Always talk to your doctor first before taking any high-dose Vitamin C on a long-term basis, especially if you have any underlying medical conditions.