Breakfast is considered the most important meal for health, but it is often neglected by many. People tend to focus on dinner because it is a time when many people have free time. In fact, breakfast is the most important meal for health because it provides energy for the whole day.
According to Dr. Suneel Kamath, an oncologist at the Cleveland Clinic, eating the following foods for breakfast can help reduce cancer risk. Moreover, these breakfast items are easy to prepare.
Whole grain oats with fruits
Whole grain oats are a healthy cereal that is recommended to be consumed regularly. Whole grain oats are the purest form of oats, without any processing since harvest. This type of oats is rich in fiber and retains natural nutrients, helping improve digestion, as well as control weight and blood sugar. Consuming enough fiber daily can help reduce the risk of cardiovascular disease, diabetes, and obesity.
Whole grain oats also provide a large amount of minerals and vitamins that the body needs and have a low glycemic index. These substances play an important role in the body’s functions such as metabolism, support the nervous system, and muscles. Additionally, oats contain antioxidant compounds such as phytic acid and saponins, which protect cells from damage caused by free radicals and cancer.
Fruits are healthy and the most natural food for humans. Fruits provide water and essential vitamins and minerals to the body. Combining whole grain oats with fruits for breakfast helps you have a quick and convenient breakfast while also increasing the intake of vitamins and minerals for the body.
Multigrain bread with peanut butter
Multigrain bread is becoming increasingly popular as a healthy food that benefits health, providing energy and maintaining a healthy body. Multigrain bread provides protein, phytoestrogens, vitamins, and essential minerals, helping significantly reduce the risk of cancer, diabetes, and cardiovascular disease.
Multigrain bread is also rich in fiber, which prevents metabolic syndrome, keeps you feeling full longer, and supports weight loss. Eating multigrain bread is good for health because it improves the intestines, which is beneficial for people with constipation.
Having breakfast with multigrain bread and peanut butter not only improves taste, saves time in processing, but also protects health. Peanut butter contains unsaturated fats, especially omega-6 and omega-9 fatty acids, which help reduce the risk of cardiovascular diseases and maintain stable blood pressure. Moreover, peanut butter also contains a large amount of folic acid and vitamin E, which protect cells from damage and can reduce the risk of cancer. Peanut butter is also good for your brain and mood due to its choline and tryptophan amino acids.
Nuts with Yogurt
Nuts such as almonds, pumpkin seeds, and hazelnuts are a source of unsaturated fats, omega-3 fatty acids, which help reduce the risk of cardiovascular disease and stabilize blood pressure. The modern trend is to use a variety of nuts mixed with yogurt to create a quick, nutritious, and healthy breakfast. The fats in nuts help improve the blood vessel system, reduce bad cholesterol levels in the blood, and enhance the function of the cardiovascular system. Nuts are also rich in fiber and fats, helping you feel full longer, improving digestion, and preventing weight gain and quick hunger.
Nuts also provide healthy plant-based protein, helping maintain muscles, increase strength, and provide energy for the body. Eating nuts with yogurt also helps prevent nausea and provides energy for the whole workday. Therefore, starting the day with nuts and yogurt is a healthy way to start the day.
Besides maintaining the three breakfast foods mentioned above, Dr. Suneel also advises against eating the following foods in the morning as they are not good for health, unfortunately, many still enjoy them:
– Processed meats: Processed meats contain high levels of salt and nitrites, which increase the risk of developing cancer cells. Therefore, Dr. Suneel advises avoiding them as much as possible.
– Foods high in sugar: Many instant cereals and oatmeal contain added sugar and refined carbohydrates, which experts often avoid.
– Carbonated drinks: Soft drinks and energy drinks can cause stress and anxiety, not suitable for starting a new day. Instead, choose natural fruit juices to provide natural and healthy energy.
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