Best Foods To Get In Breakfast

Do you remember when your parents ask you to wake up on time and have a good and fulfilling breakfast? Well, that is because breakfast is the most essential meal of the day as it is the first meal after the whole night. It becomes equally essential to be particular about what to have, something nutritious and filling, of course. Your breakfast should be full of glucose and hydration as our bodies get dehydrated during the night while sleeping. It should contain the right amount of nutrients, which are necessary to provide energy and strength. So we can get on with our work and not feel tired or lazy as the last thing you want is to sleep or be unproductive during your job hours/ college hours.

However, it is becoming very common in our generation to skip breakfast, or to have it in inadequate amounts. And some of us who are working so hard to lose that extra unwanted weight do not realize that a good breakfast gives you the feeling of fullness and reduces the intake of calories throughout the day, resulting in weight loss. Having a full breakfast, a meal with the right amount of nutrients and glucose, will help you lower fatigue and reduce the feeling of tiredness, stress, or depression. A good mix of benefits helps you in opening and blocking good and bad brain hormones, resulting in a boost of energy and metabolism.

Those of us who are particular about our diets know how essential it is to have a healthy breakfast.

So here are a few recommendations about the best food menu to get in breakfast-

EGGS

All the 90’s kids, does this line “Sunday ho ya Monday, roz khao aande” ring a bell? Well, it does to me, as it was one of the most played advertisements in my childhood and certainly a very true one. Eggs are Mother Earth’s perfect food as she has blessed it with every necessary nutrient in the right quantity. So I think that the saying “good things come in small sizes” was said after eggs only as it fits like a match made in heaven for it. Eggs are loaded with all the good nutrients that are essential for humans to consume daily, which are quite a task to find in modern day meals/ diets.

Eggs contain 77 calories, 6 grams of protein, and 5 grams of healthy fats, which are important for the human body to consume. Eggs that are enriched with omega-3 or pastured eggs are the kings of the egg category, meaning that they are even healthier than the rest of them. One egg covers more than half of your recommended daily intake; high in cholesterol, it contains 212 mg, which is almost as much as suggested, 300 mg.

Now you must be thinking that if it contains such a high amount of cholesterol, how could it be good for you? See, I knew your heart’s desires! Our Nature has looked over every aspect and has taken care of it; our liver produces cholesterol in high amounts, so when we have an egg, it balances out as then the liver does not need to produce excessive cholesterol to even out dietary cholesterol. It is also a main and a great source of choline, a very important nutrient which is not enough in most of the population. And the list of benefits of eggs does not end here; they are high in antioxidants like lutein and zeaxanthin, which are important for eye health, and studies have shown that people who eat eggs are at lower risk regarding their eyes when compared to a person who does not.

And last but certainly not least, Eggs have animal protein in abundance and also contains all essential amino acids which are necessary for human bodies. So don’t forget to include one egg daily in your meals as it is considered one of the healthiest breakfasts in the world!

GREEK YOGURT

It is something everyone must know as our moms keep on reminding us to have yogurt daily as it is good for the digestive system and helps to detox all the gunk in our bodies. Guess what? They are right. However, Greek yogurt is just an enhanced and healthier version of yogurt as it contains nutrients like calcium, protein, probiotics, iodine, vitamin B-12, etc.

There are many factory-made products available in the market which is not healthy for you so be aware. Greek yogurt improves bone strength as it is rich in calcium and protein and reduces the risk of bone-related diseases like osteoporosis, a degenerative bone disease. It is so rich in protein; that it gives the feeling of fullness, which causes fewer intakes of calories throughout your day. There is a study that shows that an increase in dietary protein leads humans to consume fewer calories, which results in weight loss.

So for you boys and girls out there, don’t forget to add Greek yogurt to your diet list. It also helps in boosting metabolism, as even if it is taken with a balanced diet, it helps in digesting the food more efficiently.

Now, there are both good bacteria and bad bacteria in this world, but Greek yogurt is filled with goodness. It contains probiotics that restore a healthy balance of bacteria within our guts. It is also extremely good for our mental health, and we should consider it as there are not many mental hospitals in our nation. It is proven that 100grams of probiotics yogurts reduces stress level (main problem in our generation), depression, and anxiety.

We are not done yet; they are also great in building muscle mass as it contains an adequate amount of protein.

It is a savior for the people who are dealing with blood pressure issues in the age of expectation pressure (not saying that pressure is good) and minus the risk of diabetes also.

Greek yogurt, without a doubt, makes it to the list of healthy breakfast menus.

COFFEE                                                                

Let’s guess about how much people must be spending on their daily cup of coffee at Starbucks or somewhere? Enough that Starbucks is now available in almost every big country and filling cups and pockets for more than a decade, that’s inspirational.

As we all know, it is the biggest source of caffeine, antioxidants and is linked to reducing the risk of many diseases. It blocks the bad brain hormones called adenosine, which results in increased activity in our brain and helps in reducing tiredness, and makes us feel more alert. Many studies have shown that caffeine leads to some boost in brain functioning for a short while, to keep the calmer mood, increase reaction time, etc.

It is proven that coffee drinkers have a much lower risk of dementia, Alzheimer’s disease, and Parkinson’s diseases in old age. It also lowers the risk of Type2 diabetes.

It also minimizes the risk of any liver-related diseases like cirrhosis and liver cancer.

Ultimately, the more you drink coffee (maximum 2-3 cups a day), the lower your risks are, added more to the healthy breakfast food ideas!

OATMEAL

Yeah, we don’t like something which doesn’t suit our taste but is advisable to have because of our well-being. Oatmeals are like that only, no one actually likes them, but you got to do what you got to do. What if I told you they are good with no side-effects as such? So let’s talk about all benefits it provides us.

Firstly and obviously, they are the most healthy grains on earth, and they don’t give you any allergies (so even if your skin and body are sensitive, no save honey). They are gluten-free as well. They are a great source of important vitamins, minerals, protein, fiber, and antioxidants. It helps in weight loss, lowers blood sugar levels, and minuses the risk of heart diseases.

They are rich in carbohydrates and fiber, proteins and fats than any other grains. They contain high amounts of antioxidants called Avenanthramides, which helps in keeping blood pressure under control.

With high figures in the soluble fiber beta-glucan, oatmeal has numerous benefits.

It helps to keep cholesterol and blood sugar levels in check and stimulates healthy gut bacteria, and increases the feeling of fullness.

You won’t be at risk of heart-related diseases. One category of oatmeal known as colloidal oatmeal (finely ground oats) has been used to treat dry and itchy skin for years. So it is not only good for the inside of your body but the outside as well.

Daily consumption of oat-meals helps prevent asthma in children and is mainly advised by dieticians to have meals as it is one of the healthy breakfast dishes!

Like bottle gourd, oatmeal is a necessary friend.

NUTS

We all have our childhood wrapped around our parents telling us to eat nuts, and stubborn kids could not have cared less about it. Well, all make mistakes but what shows how much we are concerned about it is what we do now. Nuts are essential for us as they are enriched with all necessary proteins and nutrients, antioxidants, good fats, and bacteria. They help out in reducing cholesterol and ultimately result in a long life. There are a variety of nuts available globally, but here is the list of a few, which are available in India.

ALMONDS

They contain the maximum amount of calcium out of all the nuts. It is also enriched with vitamin E, fiber, and magnesium. It reduces cholesterol, and minuses the risk of heart diseases, and guards against diabetes.

CASHEWS

Rich with iron, contains a large amount of magnesium, which are even more than almonds, cashews are one of the most popular nuts. It helps to prevent cancer, stimulates a healthy heart and stronger bones. And over the top, it does wonders for our skin and hair.

WALNUTS

Filled with omega-3 fats, antioxidants, and Phytosterols, which are very important nutrients required in our body. It takes care of our heart and acts as a shield against cancer. It also helps in dealing with these modern-day problems of depression and anxiety and protects us from diseases like Alzheimer’s. Nuts, without a doubt, are one of the healthiest breakfasts in the world!

CONCLUSION

Breakfast is an important part of our diet, and you should not neglect it at any cost.  With as many benefits it comes with skipping your breakfast could be highly dangerous for our bodies. So before you think about what you eat, make sure that you are eating something healthy and nutritious! For more healthy breakfast food ideas you could Google Healthy breakfast dishes, and voila, you will have them.