“Have the breakfast as a king, take lunch like a Prince and during dinner, dine as a pauper” – Anonymous
One of the most well-known proverbs, how many in this hectic world can boast of having a nutritious and well-balanced breakfast? If you are only interested in completing work, kindly have a look at this article on top 7 simple foods for breakfast that you can easily have and rejuvenate your body.
7 Reason Why Is Breakfast Is So Important
It is essential because the body and brain would be devoid of nutrients after night – as the name suggests – it is breaking the fast.
- Nutritionists stress on the importance of having breakfast two hours after rising from the bed.
- Breakfast gives the body the well-deserved nutrients in the form of calcium, Vitamins, iron, protein and fiber. If the body is devoid of nutrients then they will be absorbed later from the foods you partake.
- Glucose levels have to be restored to the required level for the brain to function properly. Breakfast can enhance concentration levels and memory power in addition to having a peaceful mind.
- Breakfast can improve healthy bonding in a family. If the entire family had food in a happy way, the rest of the day would go easily regardless of the challenges you face.
- Children have to be taught to respect breakfast and develop excellent eating habits in the initial stages of life.
- A healthy breakfast assist with controlling obesity, enhances intake of fiber for the entire day and boosts activity of the human brain.
- Skipping breakfast can lead to gaining weight, heart problems, mood swings, osteoporosis, women may face menstrual irregularity, hormonal stress, low memory as well as low energy levels.
Top 7 Healthy Foods For Breakfast
Containing vast amounts of starch, the food is preferred by sports person after a workout. They also contain high doses of potassium which can reduce blood pressure the natural way. However, ensure that you do not consume bananas or any fruit raw. You can mix with milk or other fruit juices to get the maximum benefits.
One whole egg a day can give the sixty percent of the daily allotment of every mineral, protein and essential nutrients in the book. The essential protein, fat and other nutrients in eggs assist in maintaining the energy levels thus making you feel satisfied for long hours and reduce the requirement of a snack in between the morning and lunch hours.
Eggs score high on the satiety index (the capability of foods to have feelings of fullness and decrease consumption of other calories). A single egg contains folate, vitamin A, B5, B12, B2, phosphorus, selenium and also the required amounts of Vitamin E, K, B6, zinc, calcium etc.
3. Flax Seeds
If you sprinkle ground flaxseed into a bowl of cereals, you have turned the breakfast into a healthy ground consisting of omega-3 fatty acids called as alpha-linoleic acid. Flaxseeds are rich in lignan (the antioxidant is known to prevent breast cancer, cellular health, anti-viral, anti-bacterial, and anti-aging properties) and fiber.
The benefits of having flax seeds in breakfast are it can help enhance digestion, give a lustrous skin, reduces cholesterol, decrease the cravings of sugar, balances the hormones in the body, prevents cancer and promotes loss of weight. Flax seeds consist of omega-3 fatty acids, protein, vitamin B1, magnesium, manganese, phosphorus and selenium. They also contain good amounts of iron, potassium, zinc, copper and vitamin B6.
Known as a hybrid of two vitamin packed fruits, the orange and pomelo, one of the advantages of grapefruit is it is available all the year around. However, ensure you check with the doctor as the components of grapefruit might interfere with prescription drugs.
It Contains high levels of potassium (responsible for energy levels; it also relieves the toxins from the body). It has low amounts of sodium, and eliminates high sodium content from the body. It enhances the immunity of the body and wards off the attack by free radicals, thus preventing from infected by common ailments such as the cold, cough and flu and also prevents other conditions such as rheumatoid arthritis, osteoarthritis and asthma.
Essential To read: 20 Cool Tricks To Make Your Child Eat Healthy
Watermelon as breakfast in the morning is the best way to stay hydrated from the morning till the end of day.
Some of the essential nutrients found in watermelon are thiamin, vitamin B-6, magnesium, potassium, copper, zinc, phosphorus, choline, betaine, manganese. Small amounts of vitamin K, as well as pantothenic acid, are also found in watermelon. Watermelon has been known to reduce high blood pressure and pain in sore muscles as well as decrease inflammation.
Having blueberries as a part of regular diet can help in enhancing memory, maintenance of blood pressure and metabolism. Since they contain low calories you can easily add them to your breakfast.
The antioxidants in blueberries assist in neutralizing free radicals and prevent development of diseases such as cardiovascular disease, cancer and age-related conditions such as Alzheimer disease. Blue berries also contain fiber that helps in preventing constipation and hemorrhoids. The additional benefits – prevention of heart disease and some types of cancer.
Kindly ensure that you prefer the one that is of the normal kind instead of the flavored variety that is packed with sugar. You can add as supplements honey, milk, fruit and nuts.
The oats contain rich quantities of folate, potassium, omega-3 fatty acids and beta-glucan, the fiber that can assist in lowering cholesterol if eaten regularly. If you prefer steel-cut oats (takes less than twenty minutes to get cooked), you have done the right choice as it contains more fiber.
8. Apple With Peanut Butter
Peanut contains protein and fat while the quercetin (prevents deaths of cells due to oxidation as well as inflammation of neurons) and fiber in apples give the body a rejuvenating feel.
Apples are abundant in antioxidants, dietary fiber like pectin (responsible for weight loss), flavanols (kaempferol, myricetin, quercetin), catechins such as epicatechin, and various polyphenol nutrients. On the other hand, peanut butter has potassium which can reduce high blood pressure, prevent strokes and dangerous situations that can occur as a result of heart disease. The other beneficial components are healthy fats, magnesium to strengthen the muscles and bones as well as Vitamin E.
9. Fruit Soup/Salad
Two ingredients in this breakfast easy-to-make snack (it is your choice). The first one will be one of your choice, such as blue berries or apple or grape fruit. The second will be milk. You can easily chop one fruit of your choice or many fruits to get the maximum benefits, such as bananas, plums, water melons and grapes etc.
Then you can add them in a bowl with warm milk. However, ensure that the fruits you buy are organic produce and are washed thoroughly. You can complete them in quarter of an hour and since you have taken raw food, the energy produced and distributed throughout the body will be at a fast pace.
You can also have a weekly diary. That is Monday, you can have a fruit salad (especially it will be better if you consume good nutrients as the work can be more); and the rest of the week you can select one food each among the mentioned list in this article.
Now, the smile has come on your face. You can easily have a nutritious breakfast to face the challenges of a hard day, whether you are a student or part of the millions among the workforce. Good Luck!