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Best foods to eat for breakfast

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Written by   306
1 month ago
Topics: Food, Health, 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


Thanks for your time reading this article, if you enjoy reading it hope you're gonna click that button to like and subscribe. By the way, let's talk some more so I hope you will leave a comment below and share with me your thoughts.

©Eylz2021|#ClubBrokeBCH

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Written by   306
1 month ago
Topics: Food, Health, Breakfast
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Comments

When you wake up the best thing to do is a little stretching to wake up the body and then a good breakfast. I agree with what you say, if you have a good breakfast you have enough energy to work.

I know many people who only drink coffee for breakfast and go out to work, by midday they are already quite tired and in order to recover some energy they have to sleep for hours.

For me an excellent breakfast consists of a good arepa with butter, cheese, avocado, egg and tuna. And a good cup of coffee is a must.

Drinking enough water during the day is also very important to be healthy and stay energetic, you can't eat a good breakfast and be dehydrated all day long.

Some time ago I read an article that commented that it is better to eat fruits while fasting, since the stomach can digest more easily and can optimize our metabolism.

Here are some links about this https://www.salud180.com/nutricion-y-ejercicio/5-razones-para-comer-fruta-en-ayunas http://www.delascosasdelcomer.com/2020/08/22/los-beneficios-comer-fruta-ayunas-mejora-metabolismo-ayuda-una-buena-digestion/ https://www.spadreams.es/ayuno/ayuno-frutas/

$ 0.03
1 month ago

yep.. water is really important that most people forget.. will check that link. thanks for sharing. and by the way.. before I was also amongst those people who are ok with just coffee in the morning. lol

$ 0.00
1 month ago

Nong nasa boarding house pa ako, my breakfast would always be an oatmeal tas paired wth milk or minsan kape haha kaya lang di talaga siya enough for me para breakfast kaya palagi akong bumibili ng snacks sa canteen hahaha

$ 0.01
1 month ago

haha di nga sya enough sis..

$ 0.00
1 month ago

Gustong ko din yung itlog sa umaga with fried rice :) Tagal na akong di kumain ng oat meal during breakfast hehe

$ 0.02
1 month ago

ang saya kasi naman talaga ng fried rice at itlog sa umaga sis hehe samahan pa natin ng tuyo or ng tocino hehe

$ 0.00
1 month ago

Oo, warm rice and everything else is okay na hehe.

$ 0.00
1 month ago

Oh those all sound delicious... I love eating fruits after some breakfast, covers entire diet so well..

$ 0.01
1 month ago

i rarely eat fruits in the morning lol

$ 0.00
1 month ago

Yay at least I got oatmeal and sometimes potatoes for breakfast 😁 kadalasan kasi mga fried foods

$ 0.01
1 month ago

nasanay kasi tayo sa mga fried foods sa almusal eh hehe

$ 0.00
1 month ago

True. Kaya ngayon nag try na ako mag oats at cereal 😁

$ 0.00
1 month ago

Egg ang Sweet Potato lang sapat na sapat na sakin yan . Pero cereal and oats? Diko talaga bet ang lasa nyan 🙈

$ 0.01
1 month ago

ang saya ng sweet potatoes sa umaga sis noh lalo na pag mainit hehe

$ 0.00
1 month ago

Lola ko sa dad side would always say.. eat fruits first thing in the morning. :) Hehe shempre wala lang sakin. Natutuwa lang ako pag inuulit ni tatay samin. Hehe i only got to apply this pag off shore assignments kasi may hiwa hiwa nang fruits madali na kumuha hahahha.

Egg is always present pag bfast dito.

I have reserved cereals in case i needed a quick bfast.

Id like that avo and eggs tho .. hihi

$ 0.01
1 month ago

that's my fave actually toast,avo and egg hehe hehe and yes present lagi sa table nation ang egg sa umaga pero pag offshore ay yes to all those healthy foods kasi kukunin mo na lang wala na prep hehe

$ 0.00
1 month ago

Egg , potato and plantain is a good choice for breakfast. i love it...

$ 0.01
1 month ago

what is plantain?

$ 0.00
1 month ago

Just like banana but we fry it.

$ 0.00
1 month ago

I rarely eat breakfast kasi di ako nasanay..but when I do I prefer mostly on eggs atop bread woth tomatoes on it also

$ 0.01
1 month ago

maglagay ng laman sa tyan bago magwork.. para gising lahat ng breyn cells hehehe

$ 0.00
1 month ago

Dati hindi ako mahilig mag breakfast sis tubig or coffee lang ako pero nong lagi kung nkakasama ang lab ko ay talagang hindi niya hinahayaan hindi ako magalmusal.. favorite namin ay pansit with pandesal.. sinangag na may egg yung mga ganyang simple pagkain pero npaka espesyal sa amin hehe

$ 0.01
1 month ago

yan kasi mga nakasanayan natin sis eh.. yung mga fried... fried rice, fried egg, fried tuyo lahat ng fried present sa umaga hehe

$ 0.00
1 month ago

Tama ka sis at masarap tlga siya hehe..

$ 0.00
1 month ago

Sis my favorite is eggs. My breakfast doesn't complete if there is no eggs. I like scramble and sunny side up.🥰

$ 0.01
1 month ago

i love sunny side up egg too :)

$ 0.00
1 month ago

We're the same sis..🥰

$ 0.00
1 month ago

Do I tell you my breakfast every day? Bread with croquettes and soda. There are days when I don't even have breakfast, until lunch arrives. :(

$ 0.01
1 month ago

bread with croquettes is fine except for the soda in the morning

$ 0.00
1 month ago

It's not soda, it's juice. Ahah. By the way, I haven't had breakfast today :(

$ 0.00
1 month ago

A healthy breakfast can boost your energy level up for the day. If I can I go for continental breakfast, which contains all the good ingredients. Egg, cheese, bread, milk, ham, vegetables and much more. I still believe, that breakfast is the most important meal of the day.

$ 0.01
1 month ago

yep.. i think a lot knows about it already.. but still a lot of people. aren't paying attention to what they have during breakfast

$ 0.00
1 month ago

Sweet potato really a healthy food. Try making a donut out of this sweet potato. It's really yummy. And it can be your breakfast also. It's delicious when partnered by a coffee.

$ 0.01
1 month ago

uy talaga pwede syang gawing donut?

$ 0.00
1 month ago

Yes po. Search niyo lang po sa youtube at tingnan mo kung pano gawin :-)

$ 0.00
1 month ago

Yo en lo particular desayuno como complemento dietetico pero más por mi salud un trositos chico de sábila o un diente de ajo Esto es super energisante y muy bueno para la salud Linda mañana te deseo

$ 0.01
1 month ago

Potato and fried egg, still my favorite food so far, it makes me full most of the time.

$ 0.01
1 month ago

lately i'm enjoying potatoes too

$ 0.00
1 month ago

Very nutritious and delicious indeed. I love all of them.

$ 0.01
1 month ago

really? well i do love them all but I'm not eating them religiously

$ 0.00
1 month ago

Very good breakfast, it is necessary to provide a lot of energy to start the day, everything is delicious.

$ 0.01
1 month ago

yep... everything is delicious and healthy but not all of us have the luxury to eat it everyday

$ 0.00
1 month ago

Very true, I haven't eaten something like this for a long time.

$ 0.00
1 month ago

Healthy breakfast makes our day. Good info on breakfast food.

$ 0.01
1 month ago

thanks Shameems!

$ 0.00
1 month ago

Those are common and sugar free foods. Your concentration about food is clearly marvelous. Appreciate your all included foods so far. Arigatou gujaimas

$ 0.01
1 month ago

arigato gozaimas :) yep.. those are common and sugar free foods but we are neglecting to eat them

$ 0.00
1 month ago

I actually had a full Scottish breakfast at a supermarket cafe and was not impressed!

$ 0.01
1 month ago

May I know what's the full Scottish breakfast?

$ 0.00
1 month ago

Of course you may :) this one had bacon, Lorne which is square sausage , baked beans, bacon , one mushroom , bacon and two potato scones. Normally you have black pudding or haggis, I will post at noise

$ 0.00
1 month ago

ok will check it! i love bacon hahaha but why are you not impressed?

$ 0.00
1 month ago

You're right sis. A healthy breakfast will keep you up and energized all day to do serious activities. Breakfast is a must.

$ 0.01
1 month ago

yep.. it really is a must but most of the time.. we skip it :)

$ 0.00
1 month ago

Coffee lang talaga ako, sis hehe. Ay may lechon ako, like?

$ 0.02
1 month ago

ay oo sis.. i like tapos pandesal na mainit hahaha

$ 0.00
1 month ago

Nangugutom nanaman kayo! Hahah

$ 0.00
1 month ago