A Good Breakfast Fuels You Up And Gets You Ready For The Day
It’s time that you get off the bed and start the morning with the most important meal of the day, breakfast. It is how you must start your day. You need to fuel your body and brain to function at its high potential. But, it this fast pacing world we find ourselves skipping breakfast more often. Various studies show that people who eat breakfast three to four times a week tend to gain less weight than people who do not favor eating breakfast at all. The reason for the conclusion of the study is that people tend to consume more empty calories at night because of not eating proper meals.
Eating breakfast has its own benefits; it reduces the risk for chronic illness, heart disease, type II diabetes and also high cholesterol. Every breakfast must include high protein foods like eggs and good fats like avocado or milk. It has also been seen that people who eat breakfast are more energized throughout the day. So, make sure to take time to feed your body and make a difference to your overall health.
Here are some ideas about what you must eat for breakfast:
Eggs are one of the few foods that should be classified as ‘superfoods.’ They are loaded with nutrients, some of which are rare in a modern diet. Eggs are among the most nutritious foods on the planet. Let’s talk about the content of nutrients of eggs: (A single hardboiled egg contains)
- Vitamin A
- Vitamin B5
- Vitamin B12
- Vitamin B2
- Vitamin E
- Vitamin D
- Vitamin K
Given the number of Vitamins, it has one egg a day can really make the difference to one’s life. Eggs can either be eaten boiled or as bread omelette. Eggs are an important source of protein and it must be included in the diet in the morning to fuel the body.
2. Peanut Butter
Peanut butter is one of the high protein sources of food and it is one of the most favored breakfast items in the morning. Two tablespoons of peanut butter are what you should consume if you want to stay on the healthy end of the peanut butter consumption scale. These 2 tablespoons pack in 7 grams of protein. The protein is also good for building and repairing muscles, which is especially important if you work out a lot.
Peanut butter is heart friendly, contains more potassium and is also considered as a good fat that benefits the body. It is also rich in fiber and an instant energy booster. Peanut butter helps to aid weight loss. This might sound crazy due to its fat and sodium content. But, when you eat peanut butter you will fuller for longer which reduces the cravings for eating junk food.
Milk has been enjoyed throughout the world for a thousand years. The nutrients contents of milk are really impressive. Milk is an excellent source of vitamin and minerals. It provides potassium, B12, calcium and Vitamin D which is lacking in many diets. Milk is a good source of Vitamin A.
It is also a good source of quality protein. It also benefits the bone density and is said to prevent weight gain. It is a versatile ingredient. One must consume a glass of milk every day to remain fit and healthy. Milk can be consumed either with oatmeals or cereals in the morning which makes it one of the most consumed drink.
4. Oat Meal
Oats are among the healthiest grain on earth. They are gluten free whole grains and a rich source of important vitamins, minerals and fiber and anti-oxidants. Instant oats are the most highly processed variety of oats as they take shortest time to cook; which is going to save your precious time in the morning. Oats can either be eaten which milk or cooked in water.
It can also be garnished with dry fruits to help you get the essential fatty acid Omega 3. If we talk about the nutritional value of oats, it contains Magnesium, Copper, Iron, Zinc, Folate, Vitamin B1, Vitamin B5 etcetera. It means oats are among the most nutrient-dense foods you can eat to start an energized morning. It also contains many powerful antioxidants which may help to reduce blood pressure and also lower cholesterol levels and reducing the risk of heart disease.
5. Dry Fruits
Dry fruits like almonds, walnuts, dates, raisins etc. are traditionally known to be a powerhouse of nutrients. They are said to provide us with a host of health benefiting properties. Let us see the benefits of eating various dry fruits:
An everyday dry fruit you should never skip. One of the most commonly consumed dry-fruits, almonds has several health benefits for people across age-groups. There are various reasons why one must never skip a handful of almonds every day. It is naturally high in monounsaturated fatty acids and Vitamin E, almonds help in maintaining healthy cholesterol levels. Presence of magnesium and potassium also helps to maintain normal blood pressure and heart function. Add them in your daily diet and watch out for effective results.
Also Read: 10 Benefits Of Almonds
A powerhouse of goodness, walnuts are loaded with health benefiting properties. Including walnuts in your diet everyday can have several health benefits. These brown and crunchy delights are a treat to the taste buds. Whether you use them in salads or in desserts. Walnuts taste good in almost all forms. Walnuts have a number of neuroprotective compounds such as vitamin E, Omega 3 fatty acids and antioxidants which help to enhance cognitive function. They help to fight stress and promote a sense of calm. According to studies, vitamin E and flavonoids in walnuts also help to destroy harmful free radicals that can cause dementia.
Don’t miss your date with this Iron-rich dried fruit. Talk about winters and this gooey yet super-delicious dry fruit comes to mind. This wholesome and nourishing delight can be savoured in any form, be it dessert or as a snack as well. Dates are an excellent source of Iron and hence extremely beneficial for people suffering from Anemia. If you feel that you’ve been suffering from the symptoms of anaemia, then you may add this nutritious delight in your daily diet.
Written By – Ankit Dhali