5 Things You Can Add to Cream of Wheat to Promote Health

Everyone knows that I am a big fan of Cream of Wheat. Usually, I have a box of instant goodness near my desk or in the kitchen at all times. While I do have an affinity for maple and brown sugar, plain Cream of Wheat can be just as tasty. It’s all a matter of what you put into the bowl.

What Goes Good in Cream of Wheat While Promoting Health?

Cereals like Cream of Wheat are quite versatile when looking for add-ins. Usually, it’s fruit that is the food of choice to accentuate cereals whether it’s Cream of Wheat or regular oatmeal.

Here are five of my favorite things to spruce up my favorite cereal.

1. Blueberries

One of my favorite things to add to virtually any meal is blueberries. In Cream of Wheat, I’ll usually add 1/2 a cup of whole berries after I pull the bowl out of the microwave. I think next time I am going to chop them up a bit. However, whole berries can be incredible good in this breakfast.

Nutritional benefits of a 1/2 cup of blueberries include:

  • Calories: 42
  • Vitamin C: 12%
  • Iron: 1%
  • Vitamin B6: 2%
  • Magnesium: 1%

Not only do the berries add a bit of substance to a bowl of Cream of Wheat, they also contribute greatly to your intake of vitamin C. This is aside from the antioxidants that you can get to promote a healthier body. The antioxidants in berries contribute to preventing cancers as well as enhancing memory and other mental functions. 1

They will also turn your breakfast purple…which is something fun to get your children to eat Cream of Wheat without fussing.

2. Strawberries

One of the most healthiest things you can toss into a bowl of Cream of Wheat is strawberries. In fact, they provide a considerable amount of health benefits beyond that of blueberries. What I like about combining a 1/2 cup of chopped strawberries is that they wind up melting into the cereal and delivering a great taste.

Nutritional benefits of a 1/2 cup of chopped strawberries include:

  • Calories: 27
  • Vitamin C: 81%
  • Iron: 1-2%
  • Vitamin B6: 2-3%
  • Magnesium: 2-3%

As you can see, this can give a decent boost to your immune system given the amount of vitamin C in strawberries. It’s also important to note that there is also 127mg of potassium – something that humans need.

Did you know that less than 2% of the adult population of the United States get the recommended amount of potassium in any given day? Although this statistic is from 2010, it still shows just how many people are missing out on this vital component for life. 2

3. Pineapple

Pineapple is one of those foods that I greatly enjoy regardless of what I’m eating. This adds a great deal of benefits to the bowl of Cream of Wheat while adding a taste of the tropics. Usually, I’ll cut the chunks down even further – about the side of a nickle.

This is another fruit that seems to melt within the cereal providing an amazing taste all-around.

Nutritional benefits of a 1/2 cup of pineapple chunks include:

  • Calories: 41
  • Vitamin C: 65%
  • Iron: 1%
  • Vitamin B6: 5%
  • Magnesium: 2-3%

Although pineapples are not as potent to the immune system as strawberries, they can be greatly beneficial considering you can get more than half of the daily recommended serving. It’s also a food that has 90mg of potassium, which is more than a lot of different foods.

The only real downside to pineapples is the amount of sugars. As much as eight grams are in a 1/2 cup of chopped chunks. However, this can easily be burnt and utilized by the body. Of course, natural sugars are processed by the body differently.

You should still keep an eye on the amount of sugars you consume in comparison to your daily physical activity.

4. Bananas

Like the others above, bananas melt right into the Cream of Wheat. I like bananas, but don’t often use them nearly enough. Like millions of other people, too many of them make the top of my mouth itch. However, a 1/2 cup is plenty to give your cereal an incredible boost to health. 3

Nutritional benefits of a 1/2 cup of sliced bananas include:

  • Calories: 66
  • Vitamin C: 10%
  • Iron: 1%
  • Vitamin B6: 15%
  • Magnesium: 5%

The most important thing to consider about bananas is the amount of potassium that is included. More than 268mg of potassium is in a 1/2 cup of chopped bananas – which makes it extremely valuable to maintaining blood pressure and many other aspects of the body. 4

Another thing to note is the prospect of vitamin B6. This helps your digestive, immune and cardiovascular systems. It’s also responsible for boosting muscular and nervous systems as well. Essentially, it’s the Swiss Army knife of vitamins. 5

5. Apples

When it comes to overall health benefits to add into Cream of Wheat, apples are one of the least effective. Essentially, this is more of a taste thing. Don’t get me wrong, apples are healthy foods and are very cheap when compared to others. They just don’t have the nutrients that other fruits have when you mix them into your cereals.

Nutritional benefits of 1/2 cup of chopped apples include:

  • Calories: 32
  • Vitamin C: 4-5%
  • Iron: 0%
  • Vitamin B6: 2-3%
  • Magnesium: Less than 1%

Although apples are not jam-packed with vitamins, they do deliver some of the least number of calories of fruits you can add to the cereal. As an added bonus, apples do contain potassium – but this addition would only deliver 67mg per 1/2 cup. Still, the taste may be worth the addition – especially if you like apples.

Expand What You Can Do with Cream of Wheat

If you don’t like Cream of Wheat because of its taste, there are a number of things you can add to give it more of an “umph.” Personally, I’ll mix blueberries or strawberries in with my Maple and Brown Sugar Cream of Wheat.

The point is to add more fruits to your daily diet. This is just a great way to support iron and protein intake while enhancing the capacity of antioxidants and vitamin C. Dress up your breakfasts in a healthy manner and experience a better morning.
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Sources

  1. https://www.medicalnewstoday.com/articles/320517.php
  2. http://www.todaysdietitian.com/newarchives/121112p50.shtml
  3. http://www.allergyasc.com/blog/do-some-fruits-make-your-mouth-itch-and-burn/
  4. http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/MakeChangesThatMatter/How-Potassium-Can-Help-Control-High-Blood-Pressure_UCM_303243_Article.jsp#.WwhKgEgvy9I
  5. https://www.well-beingsecrets.com/vitamin-b6-pyridoxine-benefits/

Michael Brockbank

Since 2015, Michael has put in the effort to lose more than 80 pounds by gamifying fitness and eating proper portion sizes. He conducts extensive research into various health and fitness products to provide the best answers possible according to his own experience and knowledge.

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