Some people often underestimate breakfast and see it as a small insignificant meal. However, the truth is that breakfast is the most important meal of the day.
Breakfast replenishes energy after a long period of fasting during the night and provides the necessary energy for all activities throughout the day. Here are some suggestions for a healthy breakfast.
Eggs
Eggs are a popular food loved by many not only for their convenience and ease of preparation but also for their delicious taste. Moreover, adding eggs to your daily diet brings many health benefits.
In the morning, eating eggs not only makes you feel full but also controls calories, regulates blood sugar and insulin levels. The uniqueness of egg yolk lies in its high content of lutein and zeaxanthin, beneficial antioxidants that protect eye health, prevent issues such as cataracts and age-related macular degeneration.
Although eggs contain a significant amount of cholesterol, infrequent egg consumption is not associated with increased cholesterol levels in the body. In fact, eggs help reduce the risk of cardiovascular diseases by increasing “good” cholesterol, decreasing “bad” cholesterol, and improving insulin sensitivity.
To diversify your breakfast with eggs, you can vary the cooking methods, such as boiling eggs with salad, stir-frying with tomatoes, frying, or making omelettes.
Ripe Fruits
Ripe fruits are an important source of nutrients for breakfast, packed with antioxidants, vitamins, and minerals that support health improvement. Bananas, apples, pears, kiwis, and avocados are good choices for breakfast.
Oatmeal
Oatmeal is a perfect choice for those who prefer cereal-based foods. Oats contain beta-glucan fiber that helps reduce blood cholesterol, increase satiety, and stimulate the production of the hormone PYY, which controls appetite.
It also provides antioxidants, helps lower blood pressure, and is beneficial for cardiovascular health. However, to ensure sufficient protein intake, you should combine oats with milk, and may add cheese or eggs.
Nuts
Nuts are a source of protein, unsaturated fats, and high fiber, providing long-lasting energy and a sense of fullness. Additionally, they contain various essential vitamins and minerals such as vitamin E, magnesium, and zinc.
An effective way to incorporate nuts into breakfast is to mix them with yogurt or oatmeal. You can also add them to baked bread or cookies to enhance the nutritional value of the meal.
Milk
Morning is the ideal time for the body to absorb nutrients from milk, including calcium, protein, vitamins, and many other nutrients. Don’t miss the opportunity to supplement these nutrients for breakfast. Suitable milk options may include cow’s milk, goat’s milk, and yogurt.
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