The importance of a healthy breakfast is that it helps to control your weight and blood sugar and is also a source of vitamins and minerals that help you stay healthy and think wisely. Breakfast also has its own disadvantages if is not well planned, bad breakfast can mess with your metabolism, make you gain extra weight, and weaken your body.
A properly planned breakfast such as eating healthy foods helps to boost your system functionality and keep you strong during the day.
The benefit of a healthy breakfast
Breakfast Increase Brain Power
It is scientifically proved that breakfast helps to boost kids' brains for school! Many research showed that eating breakfast contributes to children's performance in school by improving memory, alertness, concentration, problem-solving ability, test scores, school attendance, and mood.
Adults who skip breakfast should know that eating breakfast may help increase their brainpower, too.
A good breakfast supplies the main nutrients for healthy bones. For example, milk—the most primarily consumed breakfast food—gives calcium, vitamin D, and protein to list a few.
Adults, teens, and kids who continuously eat breakfast consume more calcium and other nutrients each day. And people who begin the day with the traditional cereal and milk combo get more calcium at breakfast than those who eat cereal without milk.
Recently published studies show that eating a nutritious breakfast of wholegrain cereal and milk may support the body for better regulation of insulin levels.
Researches also revealed that well-known breakfast foods like whole-grain cereals and bread, milk products, and fruit may help decrease the risk for
metabolic syndrome. This condition is connected to being overweight and increases the chance of heart disease and type 2 diabetes.
The undissolved fiber in several breakfast kinds of cereal and in other breakfast foods like whole-wheat bread, bagels, and English muffins, and fruits, may help
keep you regular. Some studies show that fiber may decrease the chance of colon cancer. “Friendly” bacteria that may promote digestive health and
the elements that help them flourish are found in some yogurts, yogurt drinks, and cereals.
Eight best healthy foods to eat for breakfast
1, Berries and Greek yogurt
Commonly healthy breakfast should contain a low glycemic load, which simply means that it does not impale your blood sugar and give you that mid-morning weakness. So consuming berries and greek yogurt is healthy for breakfast.
Berries contain natural sweetness, fiber, and vitamins, while Greek yogurt is equipped with calcium, B vitamins, belly-friendly bacteria and multiply the protein of normal yogurt for roughly the same calories. Adhere to the plain version, flavored ones contain sugars.
2, Whole-grain toast and nut butter
This food is commonly for people who do work out in the morning, this breakfast help fill your empty stomach.
Whole grains reduce the chance of obesity and the long-term disease that follows it, and nut butter gives protein that will keep you energetic till you are done with your workout.
3, Fresh fruit salad
The benefits you will get from fruit salad are healthier than what you will get from bottled fruit juice. missing fruit salad leads to a lower intake of fiber that keeps your system healthy and reduces cholesterol.
Research done on raw apples vs apple juice shows that the nutrients and antioxidants found in apples were missing in the apple juice, so it is better to consume more raw apples.
4, Breakfast sandwich
Eggs are not the only means of adding protein to our breakfast, if you are the type that doesn't like eating sweet things in the morning, then making a sandwich for yourself is better.
Just two slices of whole-wheat bread accompanied with some lettuce, tomato, lean meat, and a slice of low-fat cheese will supply you with a dose of protein and vitamins.
Bananas help keep your belly full and also comes with many other healthy packages. The folate and vitamin B6 found in bananas support the creation of serotonin, which improves your mood and the reduction of anxiety.
The fiber in it also helps to reduce cholesterol by cutting it off your GI tract and stopping it from moving into your bloodstream.
6, Black or green tea
Plain black or green tea is a good choice to go for if you want zero-calorie, but this early morning cup of tea contains tons of healthy benefits.
Green tea mainly help to reduce cardiovascular risk and support your weight loss efforts. if you are not the type that drinks green tea in the morning, then you need to give it a try.
The U.S federal health expert currently established coffee role in a healthy breakfast in their 2020-2025 nutritional guidelines.
Drinking a cup of black coffee with milk or cream helps to decrease the risk of some chronic diseases, according to Harvard medical school. Coffee is good for keeping you energetic.
Avocados are mixed with plenty of heart-healthy fats, water, and dietary fiber. it will keep your stomach full and make you eat less for the rest of the day.
Avocado toast is packed with B vitamins and minerals, if you want to get more protein from it then add an egg. The unsaturated fats in avocado reduce the risk of heart disease, cancers, and diabetes.
Disclaimer: This content is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information.
Written by: Popmati Emebu