There is nothing more mandatory ritual than eating a well-balanced breakfast that’s also yum and exciting. While most of us are working from home these days, rethinking breakfast into a nutrient-dense meal can help you break through potential brain fog that results in slow metabolism. Regardless of what your pantry looks like right now, here are the 12 best foods you can eat in the morning for a healthy start.
1.) Oats, please!
Oat is one of the healthy breakfasts we can eat for several reasons. As a 100% whole grain, oats are full of fiber, B-vitamins, and minerals, plant-based protein, and elements like magnesium, calcium, and iron. Whole oats reduce the risk of heart disease because of “beta-glucan” which helps in improving cholesterol levels.
2.) Eggs are egg-xactly needed!
Eggs are healthy and delicious too. Eggs contain high-quality protein and vitamins A, D, and B12. The protein present in eggs is good for blood, bones, and skin. Two eggs a day at breakfast increases feelings of fullness and reduces calorie intake at the next level. The presence of lutein and zeaxanthin helps in preventing eye disorders like macular degeneration and cataracts.
3.) A lot can happen over a cup of coffee!
For few people, there every morning starts with a mandatory coffee ritual. It is one of the most popular drinks and offers maximum health benefits due to antioxidants. Drinking coffee helps in improving glucose metabolism. This drink re-energizes yourself as long as you eliminate high-fat dairy products.
4.) Unsweetened Greek yogurt can be a thing!
Unsweetened plain Greek yogurt provides probiotic benefits. It is delicious, creamy, and nourishing. Unsweetened Greek Yogurt is made- by straining whey and other liquid from the curds, which gives it a creamy texture. They also help in reducing feelings of hunger and have a higher thermic effect. The ‘thermic effect’ refers to the increase in metabolic rate which occurs after eating. Yogurt also helps in weight control. They have increased levels of a hormone that promotes fullness. Yogurt has Conjugated Linolenic Acid (CLA) which, decreases breast cancer risk.
5.) Seeds of the plants do wonders!
Flax, Chia, Pumpkin, Sunflower, and Flax seeds are rich in Omega-3, fiber, acids, and proteins. Just add them to cereal, baked goods, and smoothies, and you are done for the day. These seeds have soluble fiber that helps in lowering bad cholesterol (LDL) while increasing good cholesterol (HDL). This combination is optimal when it comes to preventing a blood sugar spike.
6.) Black or green tea for a cup of freshness!
Black or green tea is a zero-calorie choice. This early morning pick-up offers so many benefits. It helps in lowering cardiovascular risks while aiding weight loss efforts. It is a cup of refreshment that re-energizes you in the morning. Just give it a try. A cup of black or green tea in the morning will make your day. They contain antioxidants and are more healthful.
7.) Berry-berry tasty!
When we talk about berries, they are delicious and contain antioxidants. A few well-known berries are raspberries, strawberries, and blackberries. They are lower in sugar levels as compared to the other fruits and have a higher percentage of fiber in them. Eating berries can protect your blood vessels from harmful plaque and increases blood circulation in your body. But if in case you are not as keen on berries, try having citrus fruits and melons; all of them are great alternatives. They reduce stomach bloating and revitalizes you from the inside.
8.) Never say “no” to nuts and nut butter!
Peanut butter contains unsaturated fats and has a lot of protein in them. They are tasty and nutritious. They are a great addition to your breakfast and helps prevent weight gain. They are high in calories and good for your bones. Also, nuts reduce the risk of chronic diseases. Nuts like almonds help in preventing weight gain, reduce insulin resistance and decrease inflammation. Nuts are high in potassium, and heart-healthy monounsaturated fats. Replacing a portion of carbs with 2 ounces of nuts helps in reducing blood sugar and cholesterol levels.
9.) Keep calm and eat ‘Spinach’!
When it comes to eating healthy, spinach is not to be missed. You can add spinach in your grain bowl, or you can add it to your go-to smoothie. It is always a healthy option at breakfast time. The presence of a few compounds in spinach helps in boosting your heart health. It helps in massaging your arteries and works against high cholesterol levels. The nitrates present in spinach can keep blood sugar levels low, especially for people who are suffering from diabetes. Spinach also has essential vitamins which, are good for your eyesight.
10.) a bit of ‘Avocados’!
Avocados enhance the feeling of fullness, making you less likely to overeat throughout the day. This fruit is a combination of heart-healthy fats and dietary fiber. Have you tried Avocado toast? They are enriched with vitamin B and minerals, and whole grains. Also, they help in reducing heart diseases and cancers too. They are very effective for a diabetic patient. So, try having avocados daily in your diet.
11.) Sweet Potatoes are never outdated!
Add a medium-sized sweet potato to your breakfast and see the results in a few days. It is enriched with vitamin A. It is also very crucial for immunity. A single sweet potato contains 15% of our daily recommended fiber intake which, helps in lowering LDL cholesterol levels.
12.) It gets a bit ‘cottage cheesy’!
Cottage cheese helps in increasing metabolism. One cup of cottage cheese provides 25 grams of protein. It also promotes weight loss and is one of the healthiest breakfasts you can try having.