Best foods to eat for breakfast

October 16, 2021

Hi readers!

This may be late for the people here in Asia but for the other side of the world, it's just in time.

So why is it important to eat a healthy breakfast?

According to WebMD, Breakfast kickstarts your metabolism and helps burn calories throughout the day. A nutritious breakfast gives you the energy to try and do your job right and helps you to focus on other activities moreover.

Several studies have linked breakfast to preventing serious and harmful diseases. That is why it is important to not skip your breakfast and begin your day right

Here are the five best foods that you should eat for breakfast for your overall health.

Sweet Potato

Sweet potato is loaded with fiber, vitamins, and minerals especially the orange variety. It is rich in anti-oxidants that protect your body from free radicals, molecules that may damage your DNA and start inflammation. These free radicals may cause cancer, heart disease, and premature aging.

Boil or bake the sweet potato with the skin on to get all the nutrients.

Cereals

Cereals should be 100% whole grain such as wheat, brown rice, corn that provide essential vitamins and minerals that help the body to be healthy and lower total cholesterol, low density lipoprotein (LDL) or bad cholesterol, trigylcerides, and insulin levels.

Just 2 servings of whole-grain food every day may help prevent high blood sugar. Cereals are also good for the digestive tract that may help prevent constipation. Cereals will also make you feel full which helps prevent you from binge eating. You may mix cereals with non-fat milk, fresh fruits, yogurt, and honey to enjoy variety.

Eggs

Just one egg provides 9 essential amino acids, the building blocks of protein. This is important because these are what the body needs but cannot produce. Almost half of the proteins are in egg white which has a low amount of fat and cholesterol. Meaning, egg has a lot of nutrients per calorie compared to other foods.

Eat one egg to get all of its health benefits such as high quality protein, selenium, phosphorous, choline, Vitamin B12 and anti-oxidants that help stimulate your cells.

One egg contains 77 calories, 6 grams of protein and 5 grams of healthy fats, so you may boil 2 eggs and mix it in your salad or spread it in your whole wheat or whole grain bread. Enjoy it without feeling guilty!

Fresh Fruits

Fresh fruits are rich in vitamins, minerals, fiber, and flavonoids. According to researchers, fruits rich in flavonoids are lemons, apples, berries, oranges, grapefruits, and other citrus fruits with antibacterial, anti-diabetic, and anti-cancer properties. Fresh fruits also have phytochemicals which are loaded with Vitamins C, folic acid, potassium, calcium, magnesium, and pectin. These fruits are essential to help strengthen bones, stimulate the nervous and reproductive systems, increase red blood cells, and improve gut health and the heart.

Our body needs natural fruit sugars right upon waking up so instead of having coffee try making a smoothie to keep your brain nimble and energized. Bite-size fruit pieces are delicious especially as fruit salad without the fatty dressing, of course, it will get rid of toxins and clear up your system, which leads to weight loss.

Oats and Oatmeal

Whole grain oats are gluten-free, which means no allergic reactions if you eat oats. They are also rich in carbs and high in protein and fat compared. to other grains. Oats are also abundant in avenanthramides which helps reduce high blood levels by increasing nitric oxide. This gas molecule helps loosen up the blood levels and improve blood flow.

Oats also helo lessen the itchiness of the body. This powerful soluble fiber of oats called beta-glucan help increase the good bacteria in the digestive tract, lower insulin response and total cholesterol levels.

Eating filling foods may help you eat fewer calories and lose weight.

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sources

https://www.medicalnewstoday.com/articles/281438#benefits

https://www.healthline.com/nutrition/are-breakfast-cereals-healthy#misleading-claims

https://www.healthline.com/nutrition/10-proven-health-benefits-of-eggs

https://biohomecares.com/discover-biohomekeeping/10-reasons-eat-fruits-breakfast/

https://www.healthline.com/nutrition/9-benefits-oats-oatmeal

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