Breakfast is often underestimated by some people, who consider it a minor and optional meal. However, the truth is that breakfast is the most important meal of the day.
Breakfast provides essential energy after a long night of fasting, helping our bodies recharge and maintain their functionality throughout the day. Here are some suggestions for a nutritious and healthy breakfast.
Eggs
Eggs are a popular choice due to their convenience, versatility, and delicious taste. Moreover, they offer numerous health benefits when included in our diet. During breakfast, eggs help us stay satiated for longer, control calorie intake, and regulate blood sugar and insulin levels. Notably, egg yolks contain lutein and zeaxanthin, antioxidants beneficial for eye health, preventing issues like cataracts and macular degeneration.
Despite their cholesterol content, eggs do not contribute to high cholesterol levels when consumed in moderation. In fact, they help increase “good” cholesterol, lower “bad” cholesterol, and improve insulin sensitivity, thereby promoting cardiovascular health.
To add variety to your breakfast, eggs can be prepared in multiple ways, such as boiling and pairing them with salad, scrambling them with tomatoes, frying, or making an omelet…
Ripe Fruits
Fruits are an essential source of nutrients for breakfast, providing various vitamins, minerals, and antioxidants, which boost our overall health. Fruits like bananas, apples, pears, kiwis, and avocados are excellent choices to start your day with a nutritional boost.
Oatmeal
Oatmeal is a perfect breakfast option, especially for those who enjoy cereal-based foods. Oats contain beta-glucan fiber, which helps lower blood cholesterol, induces a feeling of fullness, and stimulates the release of the PYY hormone, controlling appetite.
Additionally, oatmeal is rich in antioxidants that benefit cardiovascular health and aid in lowering blood pressure. However, oatmeal provides only a small amount of protein (around 6g in 35g of cooked oats), so it’s advisable to pair it with dairy, cheese, or eggs to make a more nutritious breakfast.
Nuts and Seeds
Nuts and seeds are excellent sources of protein, healthy fats, and fiber, providing energy and keeping you full for longer. They also contain essential vitamins and minerals, such as vitamin E, magnesium, and zinc, which are beneficial to our health.
An easy way to include nuts and seeds in your breakfast is to sprinkle them over yogurt or oatmeal. Alternatively, you can add them to your toast or breakfast biscuits for a nutritional boost.
Milk
Morning is the ideal time for our bodies to absorb the nutrients from milk, including calcium, protein, and various other vitamins. Therefore, don’t miss out on including milk in your breakfast. Options like cow’s milk, goat’s milk, and yogurt are excellent choices to start your day with a nutritional punch.
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