For Long-term Health Benefits- The Best Foods to Eat in the Morning (Part 2)

For Long-term Health Benefits- The Best Foods to Eat in the Morning (Part 1)


Mornings generally tend to be busy, amongst other priorities and breakfast tends to be forgotten or taken lightly.

Breakfast is an important meal and provides the body with fuel after fasting overnight.

Not only does it provide energy but also nutrients like calcium, iron, Vitamin B, protein and fibre. If missed during breakfast then they are most likely not going to be backed up during the day.

Eating the right food gives you energy and also stops unnecessary eating during the day. 

Here are some good foods to include in your meal plan for breakfast for longterm health benefits:

1. Eggs

Eggs are healthy and tasty. They make you feel full for long hours, reduce calorie intake during the following meals, maintain steady blood sugar and insulin levels.

The yolk contains antioxidants called lutein and zeaxanthin which help keep eye disorders like cataract and macular degeneration at bay.

Also present in egg is choline which is important for liver and brain health.

The consumption of eggs can reduce heart disease by improving insulin activity, increasing HDL and controlling LDL.

Eggs are also a high source of protein.

2. Greek Yogurt

Greek yogurt has a creamy texture and is delicious and nutritious. This yogurt has more protein content than regular store-bought or homemade curds or yoghurt.  Protein, present in Greek yogurt, supress hunger and keeps you full for a longer time and thus helps control weight.  Yogurt is a good source of probiotics.

3. Coffee

Caffeine which is present in coffee is shown to improve mood, alertness and mental performance. It also increases metabolic rate and burns fat. Coffee also contains some antioxidants which reduce inflammation, protects the lining of the cells, and there is a decreased risk of diabetes and liver disease.

4. Oats

Oats are high in fibre called beta-glucan which is known to reduce cholesterol and promote fullness.

The antioxidants present in oats protect the fatty acids from becoming rotten. In addition they also protect the heart and reduce blood pressure.

Oats is high in protein and to boost protein content make oats with milk instead of water and have it with a side of eggs.

5. Chia Seeds

A good source of fibre, chia seeds have viscous fibre which absorb water, this surges the capacity of food moving through the digestive tract and helps in keeping you full. 

Fighting free radicals which are shaped during metabolism is the primary activity of antioxidants found in chia seeds.

Traces of protein are found in chia seeds but not best possible amounts.

6. Berries

Berries are low in sugar and high in fibre and a rich source of antioxidants. Anthocyanins an antioxidant protects the heart and helps you age better.

Berries are also known to reduce inflammation, keep cell lining of blood vessels healthy and prevent blood cholesterol from oxidizing.

We are not concluding here!

This is not the end of the article – It is only the First Part, find Part Two of this series to know more healthy food options to include in your breakfast!

 

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