Despite what you may or may not have heard, eating breakfast isn’t necessary for everyone. In fact, not eating breakfast may be better than having something unhealthy as people consume these at large. But there is no denying that a nutritious, well-balanced breakfast can give you energy and prevent you from eating too much during the rest of the day. Here are 5 best nutritious foods you can & should eat in the morning -
Eggs - Eggs are healthy & delicious, if made the right way. Studies have shown that eating eggs at breakfast gives a feeling of fullness, reduces calorie intake at the next meal. It helps maintain blood sugar & insulin levels. In a study, men who ate eggs for breakfast felt more satisfied and had fewer calorie intakes during the rest of the day than those who had a bagel. Also, egg yolks contain antioxidants that help prevent eye disorders like cataracts. 3 large eggs have around 20 grams of protein. Eggs are also extremely versatile; you simply don’t run out of the different ways to make them.
Chia Seeds -
Chia seeds are extremely nutritious and one of the best sources of fiber there are. An ounce i.e. 28 grams of chia seeds provides 11 grams of fiber per serving. A portion of fiber in chia seeds is viscous fiber, which absorbs water & raises the volume of food moving through your digestive tract, helping you feel full and satisfied. Chia seeds are also high in antioxidants, protecting your cells from free radicals, produced during metabolism. However, one serving of chia seeds provides only about 4 grams of protein, which may not be optimal for breakfast. Hence, you can make chia puddings for breakfast which will definitely leave you feeling satiated.
Berries are delicious and are full antioxidants. Most known types are blueberries, strawberries & blackberries. They are low in sugar than most fruit & higher in fiber. In fact, raspberries & blackberries provide 8 grams of fiber per cup / 120 & 145 grams respectively. A cup of berries has no more than 50–85 calories, depending on type. Berries also pack antioxidants called anthocyanins, which protect your heart and may help you age better. Berries have also been shown to reduce markers of inflammation. You can add berries to your breakfast with greek yogurt.
Protein Shake –
A great way to start the day is with a protein shake / smoothie. Many types of protein powders can be used, including whey / soy / pea protein. But whey is absorbed the fastest by the body. Whey also has the most health benefits of all. Additionally, it seems to reduce appetite more than other kinds of protein. It also preserves muscle mass during weight loss & aging. Regardless of type of protein used, a high-protein shake is satisfying and filling. Add fruit, greens, nut butters or seeds to add fiber.
Nuts are tasty, satisfying & nutritious. They’re a great addition to your breakfast, as they’re filling & prevent weight gain. Even though nuts are high in calories, studies say you don’t absorb all the fat in them. In fact, your body only absorbs about 129 calories of a 1ounce / 28-gram of almonds. This may be true for other too nuts. Moreover, nuts have been shown to improve heart disease risk factors, reduce insulin resistance & reduce inflammation. All types of nuts are also high in magnesium & potassium. Brazil nuts are one of the best sources of selenium where only 2 Brazil nuts have more than 100% of recommended daily intake.
These were 5 of the best breakfast foods you could have with the most amount of nutrition. If you have any more healthy breakfast recommendations, tell us in the comments below. If you enjoyed the article, do visit the space for more such content!