Breakfast is often called "the most important meal of the day" and precisely means 'to break the fast. There are innumerable people who tend to skip the day's first meal solely due to their hectic schedules. Skipping the meal in the morning can make a person fall prey to the detrimental effects of health. This article will help those who can hardly make some time out of their busy routine. As per studies, the following food and drink are most suitable to consume in the morning.
Eggs are a tremendous source of protein that can provide adequate amounts of nutrition with 25 grams and contain zeaxanthin and lutein which antioxidants prevent eye diseases like macular degeneration and cataracts. Being a source of choline, eggs are an essential nutrient for liver and brain health.
2. Greek Yogurt
People who look for a quick breakfast can take this food as it is filled with various beneficial nutrients like phosphorous, potassium, zinc, vitamin B12, and calcium. Moreover, it is lower in calories as compared to other sources of protein.
Apart from the water itself, another world's prominent beverage is Coffee as it is high in caffeine, which is a molecule responsible for promoting alertness, improving mood, and boosting mental and physical performance. It also consists of other beneficial compounds such as caffeic acid, chlorogenic acid and diterpenes which contain anti-inflammatory and antioxidant properties.
It contains a unique soluble fiber called beta-glucan which not only helps decrease the number of cholesterol levels but also increases feelings of fullness by deferring the stomach from eating and triggering a fullness hormone called peptide YY which restricts overeating.
5. Chia Seeds
Being a great source of fiber and extremely nutritious, 25 grams of chia seeds provide 10 grams of fiber and a part of the fiber is soluble which helps in absorbing water and increases the food moving volume through the digestive tract.
Berries are of various types inclusive of blackberries, strawberries, raspberries, and blueberries, and are always packed with antioxidants. Most of the berries are rich in fibre which promotes ampleness. They are high in anthocyanins which are related to reducing inflammation and lowering the risks of heart illness and cancer.
7. Whole Wheat Toast
This is suitable for those who prefer a simple breakfast. It is rich in fibre and complex carbs that help in digesting slowly and doesn't lead to quick blood sugar. Furthermore, its sprouted grain bread provides an additional amount of protein and fibre.
Nuts of all kinds are very much high in magnesium, monounsaturated fat, and potassium and are a great source of protein. Consuming nuts improve brain and heart health.
9. Green Tea
Green tea is high in L-theanine which promotes a soothing effect when it comes to stressful moods and anxiety. Its caffeine improves alertness and protects against various ailments like mental disorders, type 2 diabetes, and illness related to the heart.
10. Protein Shakes
A protein shake is best for those who cannot afford time for breakfast and prefer to have the meal on the go. It is highly crucial for various body functions such as building muscle mass, enzymatic reactions, supporting healthy hair and skin, and substantially more.
Fruits can turn out to be the best meal for those who don't prefer a full meal but rather crave a bit to have in the morning. Fruits of all kinds are low in calories and consist of a great amount of fibre and vitamins.
As per studies, breakfast must be rich in protein, fibre, healthy fats, minerals, and vitamins. An individual must add these intakes of nutrients in order to stay fit and healthy.