Healthy Eating: Top 10 healthiest foods for breakfast

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According to an expert, eating breakfast is necessary for everyone, however, not eating breakfast may be better than eating unhealthy diets.

A well-balanced breakfast energizes the body and stops you from eating too much during the rest of the day.

These are the best foods you can have for breakfast:

See Also: Skipping breakfast to lose weight and other common breakfast myths to ignore!

Coffee

Coffee is a good beverage to have as breakfast. It’s rich in caffeine, which improves mood, alertness and mental performance. Little amounts of caffeine can achieve these effects.

The most effective dose of caffeine is 38–400 mg per day to increase the benefits of caffeine while reducing side effects. This is roughly 0.3 to 4 cups of coffee per day, considering the strength of the coffee.

Caffeine increases metabolic rate and fat burning. A study shows that 100 mg of caffeine per day helped people burn an extra 79–150 calories over a 24-hour period.

Additionally, coffee is rich in antioxidants, that helps to reduce inflammation, protect the cells lining your blood vessels and reduces diabetes and liver disease.

Eggs

Scrambled, Poached, Sunny-side up,  It doesn’t matter. They’re all wonderful. Egg gives about 6 grams of muscle-building, fat-quashing protein. Egg is a bioavailable source of protein, which means that your body absorbs and use protein from eggs easily than it can use protein from other diets.

Meanwhile, Egg York has natural choline. Choline is a nutrient that is essential to the brain and liver functioning and it is available in prenatal vitamins because it is vital to neurological development. please don’t be leery of York. Research shows that eating as much as three eggs per day doesn’t have any effect on heart health, people with existing coronary artery disease can’t be affected either.

Berries

Berries of all kinds…blueberries, blackberries, raspberries, strawberries… are perfect fruits in the morning, we should applaud their low glycemic loads, which means they won’t spike your blood sugar and insulin levels. “A cup of berries contains  50 to 85 calories, but tons of anthocyanin’s, antioxidants reduce inflammation and protect the heart. A Circulation study of women about 93,600, those who ate at least three rounds of anthocyanin-rich blueberries and strawberries had a lower risk of heart attack compared to those who ate less. It doesn’t matter if the berries are frozen. Research shows that frozen berries have more amount of antioxidants than the freshly picked ones.

See Also: 5 Reasons breakfast is the most important meal

Oatmeal

For cereal lovers, oatmeal is the best breakfast choice for you. It’s made from ground oats, which contain a unique fibre called oat beta-glucan. This fibre has many health benefits, such as reduced cholesterol.

Oat beta-glucan is a viscous fibre that enhances feelings of fullness. A study found that it increases the levels of fullness hormone PYY and that higher doses had the best effect.

Oats can also be said to be rich in antioxidants, that protect their fatty acids from becoming rancid. Antioxidants may also be useful to the heart and decrease blood pressure.

It is advisable for people with celiac disease or gluten sensitivity to choose oats that have been certified as gluten-free.

To boost the protein content in oatmeal breakfast, it should be prepared with milk and not water. Serve with a side of eggs or a piece of cheese.

 Nuts

Nuts are highly nutritious. They’re a wonderful addition to your breakfast, nuts are satisfying and they help you prevent weight gain. Even though nuts are high in calories, you shouldn’t absorb all the fat in them.

Furthermore, nuts improve heart disease risk, reduce insulin resistance and decrease inflammation. Nuts of all kind are rich in magnesium, potassium and heart-healthy monounsaturated fat.

Nuts are also useful for people with diabetes because eating nuts lead to reduced blood sugar and cholesterol levels.

Green Tea

One of the healthiest beverages on the planet to have for breakfast is green tea. It has excellent caffeine content, which improves alertness, mood and raising metabolic rate.

Green tea provides  35–70 mg of caffeine per cup, which is half the amount in a cup of coffee drink.

Green tea may be especially helpful against diabetes. An expert study found that there is reduction in blood sugar and insulin level of green tea consumers.

It is highly rich in antioxidants known as EGCG, that helps protect the brain, nervous system and heart from damages.

Photo Credit: vitamin&mineral

Fruit

Fruit is a healthy and delicious part of a nourishing breakfast. Every type of fruit contains vitamins, potassium, fibre and are low in calories that aid weight gain. A cup of chopped fruit provides about 80–130 calories, which depends on the type of fruit.

Citrus fruits are also very nutritious and rich in vitamin C. one large orange can give more than 100% of the recommended daily intake for vitamin C.

Fruit is very nourishing and satisfying due to its high fibre and water contents.

Eggs, cheese, cottage cheese or Greek yoghurt can be paired with fruits for a well-balanced breakfast that sustains.

Cottage Cheese

A muscle-building powerhouse is what cottage cheese is best known for. Cottage cheese contains 25 grams of protein per cup. A study shows that people on diet who ate a high-protein breakfast ended up being less hungry and eating fewer calories throughout the rest of the day compared to those who consume low-protein breakfasts. Eating cottage cheese makes one opt for full-fat, grass-fed varieties to get the most conjugated linoleic acid per spoonful. A researcher clearly states that fatty acid has been helpful in the aspect of weight loss, muscle development, and even a decreased risk of colorectal cancer in women.

Avocado

Hurray to avocado toast! These green goddesses have it all—omega-3s, protein, fibre, vitamin E, and potassium even more than what we can find in banana. Those nutrients come with a big payoff: A study found that eating one or one and a half avocados per day helps provide saturated fat to the body. Avocado reduces levels of total cholesterol, LDL cholesterol, and triglycerides. It is a nourishing and helpful diet.

Protein Shake

Having a protein shake or smoothie is another great way to start your day. There are different kinds of protein powder that can be used, including whey, egg, soy and pea protein. However, our body absorbs whey protein most quickly.

In addition to its several health benefits, Whey also reduces appetite more than other forms of protein. Whey protein can also help lower blood sugar levels when consumed as part of a carb-containing meal, and preserve muscle mass as we age and lose weight.

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