Breakfast is considered to be one of the most important meals of the day. It is always suggested to have a healthy and nutritious meal to start your day. This will not only keep you energized but active and lively throughout the day as well!
Although these days most people tend to skip breakfast or don’t have time to eat incorporating these quick and easy foods can make all the difference.
Starting with the highly recommended food-
1.EGGS
Eggs are undeniably healthy and nutritious. It is said that eating eggs can increase the feeling of fullness, reduce excessive calorie intake, and help to maintain steady blood sugar as well as insulin levels.
Additionally as advised having egg yolks is also a rich source of high protein. It contains lutein and zeaxanthin which are very important antioxidants. They prevent eye disorders like cataracts and macular degeneration.
Eggs have also known to reduce heart diseases and so it is a must to incorporate eggs in your diet. You can also eat eggs in a variety of ways like half-boiled, full-boiled, scrambled, sunny-side up ,etc.
2.COFFEE
Coffee is an amazing and refreshing beverage to start the day. For many, it is an energy booster and a mind opener. Being high in caffeine it can improve mood, alertness, and mental performance. It also increases the metabolic rate and is a good source of fat burning.
Coffee is also rich in antioxidants which reduces the inflammation. Apart from this it also protects the cells lining the blood vessels and decreases problems like diabetes or liver disease risk.
As per one study 100 mg of caffeine per day helped people burn an extra 79-150 calories over a period of just 24 hours.
3.NUTS
The more I emphasize on the importance of nuts the less it will be. Not only are they nutritious but also extremely tasty!
They are high in calories and a major source to improve several things in your body eliminating the diseases such as –
- Improving heart disease
- Reducing insulin resistance
- Decreasing inflammation
- High in Magnesium, Potassium
- Extremely beneficial for people having diabetes
- Great source of fiber
- Aid in weight loss
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You can always dice or top it over yogurts, custards, bread, etc that makes the food so much tastier.
4.OATMEAL
Oatmeal is a good replacement for the usual cornflakes or chocos. They are a type of coarse flour that is made of hulled out grains. These are either milled or steel-cut. There are a variety of oats like white oats, pinhead oats, steel-cut oats, etc.
Some of the key benefits of oatmeal that make them healthy are –
- They are incredibly nutritious and are a good source of antioxidants
- Oats also contain a powerful soluble fibre called Beta-Glucan
- It also helps to reduce weight but in a healthy way
- They can also lower cholesterol levels and protect LDL cholesterol from damaging
Not having gluten it is advised for people having celiac disease or gluten sensitivity.
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To add them in your breakfast have it with milk or serve it with the side of eggs. If you want you can also sprinkle a bit over a slice of bread.
5.YOGURT
Yogurt is a healthy, flavored, and tastier version of the basic curd. It is made by fermenting milk and offers a number of benefits like-
- It is high in protein
- Strengthens the immune system
- Yogurt also protects against osteoporosis which is a condition in which the bones become very weak and brittle
- It also promotes good digestion and benefits the heart health
6. CHIA SEEDS
Chia seeds are not only extremely nutritious but one of the best sources of fiber. Below I will be sharing some of the top benefits of chia seeds-
- Excellent source of Omega-3 fatty acids
- Rich in antioxidants
- They provide fiber, iron, and calcium
The omega 3 fatty acids help in raising the HDL cholesterol which is the good cholesterol that protects against any heart attack or stroke.
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The chia seeds can be added whole or ground to smoothies or juices and even mixed into yogurt, pudding or oatmeal. People usually tend to sprinkle them over their salads making it not only yummy but tasty and crunch too.
7. PROTEIN SHAKE
Another way to start your day apart from having coffee is by having a protein shake or smoothie. Many protein powders can be used like whey, egg, soy, or pea.
Not only does it help to boost metabolism but is quite full-filling and even helps to loose body fat without losing muscle. A lot of people drink protein shakes during the workout and even after it because it helps to boost and pump up the body. This protein can help repair the damaged muscles or tissues as well as speed up recovery from muscle soreness after exercise.
8. FRUITS
Nothing can replace a good bowl of fruits. It is a healthy, wholesome, and rich source of essential vitamins and minerals. Being an excellent source of dietary fiber it helps to maintain a healthy gut and reduces issues like constipation and other digestion problems. A good and balanced bowl of fruits can reduce the risk of bowel cancer too.
9. PEANUT BUTTER
A yummy food paste that is made from ground and dry-roasted peanuts which contains a number of benefits that can work towards better health. Some benefits of peanut butter are –
- Reduces the risk of cancer and diabetes
- Helps in promoting strong bones
- Prevents gallstones and works towards a healthy heart
- It also protects the body against diseases like Alzheimer’s as well as other Neurodegenerative Diseases
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You can have peanut butter as it is or spread it over a slice of bread to make it tasty. You can even add it to your shakes or create a smoothie using peanut butter.
10. FLAX SEEDS
Another rich source of dietary fiber that is fully loaded with nutrients. Just like chia seeds they are rich in omega-3 fats. They help to improve the cholesterol, lower the blood pressure, and are a rich source of Lignans which may reduce cancer risk.
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Add the flax seeds to your hot or cold cereal. You can even add a tablespoon of these in your sandwich or yogurt. To make it even more tastier bake the ground flax seeds into a cookie, muffins, etc.
