10 Best Morning Foods to Boost Your Energy and Start Your Day Right
Top Ten Morning Foods You Should Eat Every Day
Breakfast
is the most important meal of the day as what you eat in the morning can affect
your entire day. A study published in the International Journal of
Environmental Research and Public Health shows that eating a healthy breakfast
is linked with better nutrient intake and improved overall health, but all
breakfasts are not created equal. The quality matters a lot.
So
what should you eat in the morning to stay healthy and energetic all day, we
will share with you the top ten morning foods that are easy to prepare and are
good for your health.
Eggs:
Eggs
are also one of the best sources of choline, an essential nutrient that
stimulates brain development and improves liver function. Prepare omelet
scrambled eggs or boil them whatever way you like and pair them with whole
grain, toast or sauted vegetables and your delicious breakfast is ready.
Oatmeal:
It
is rich in carbohydrates, fiber, protein, vitamins and minerals, making it a
perfect morning food. With just one cup of oatmeal, you get 13 grams of
protein, eight gram of fiber and minerals like iron, folate, zinc and
phosphorus essential for normal body functioning. A study published in the
journal Nutritional Reviews shows that Beta- glucan, a type of fiber present in
oats, reduces LDL lowdensity, lipoprotein, cholesterol and lowers the risk of
cardiovascular diseases. Plus it also promotes a feeling of fullness and
prevents overeating, helping you maintain your overall calorie intake for
making it more nutritious. Add a splash of dairy or soy milk and almond butter.
Just stay away from the ones containing artificial flavoring or added sugar.
Flax Seed:
Despite
their tiny size, flax seeds are an excellent source of many essential
nutrients, including omega-three fatty acids. It is an essential fat that
lowers LDL or bad cholesterol levels and reduces inflammation and damage, which
otherwise could lead to chronic diseases like diabetes, heart diseases, and
arthritis. The list of flaxseed benefits does not end with omega-three fatty
acids. It is also a great source of fiber, protein, antioxidants, and minerals
like magnesium and selenium. Are you thinking about how to add them to your
diet, blend them into your morning smoothie or as a topping to oatmeal? If you
want weight loss benefits, try it with yogurt. This powerful combination will
boost your metabolism and keep you healthy and fit.
Berries:
How
about starting your day with something sweet and healthy? Eating berries is a
perfect way to do that. They are good in taste, have beautiful colors, and are
brimming with health benefits. A study published in the journal's circulation
shows that a higher intake of antioxidants present in berries is associated
with a lower risk of heart diseases. They are also rich in fiber, which helps
you stay full until lunch and lower your overall caloric intake. You can add
them to your smoothie yogurt and oatmeal or enjoy them as they taste delicious
in every way and if you are going for frozen berries, make sure they do not
contain any added sugar.
Whole Wheat Toast:
Whole
wheat toast is nutrient dense with lots of fiber, protein, vitamins, and
minerals. Because of these properties, it makes you feel full for a longer time
and boosts your metabolism. Plus, whole wheat bread contains fewer calories
than white bread, and when you toast it, the glucose level in the bread alters,
which significantly lowers the glycemic index, making it more healthy for you.
It is easy to incorporate into your diet as it goes with many things, is easy
to prepare, and is perfect for people who are always on the go, pair it with
eggs or nut butter. This will enhance the taste and nutritional value of the
toast. We've made it halfway through our list and we sincerely hope you've
enjoyed it so far.
Nuts and Nut butter:
A
fistful of nuts is a great way to start your day as they are rich in protein,
essential fatty acids, fiber, vitamins, and minerals. A study published in the
journal Current Atherosclerosis Report shows that nut consumption is linked
with a lower risk of cardiovascular diseases. They are also rich in
antioxidants which fight inflammation and avoid cell and tissue damage. But the
reason that makes them a perfect morning food is their high fiber and protein
content, which gives you an abundant amount of energy to perform. Your daily
task helps you ward off fatigue and reduces your daily caloric intake.
Nut
butter is also a good choice for breakfast. It pairs well with almost
everything from fruits to smoothies to toast and the list goes on.
Protein Shakes:
If
you want to have a protein enriched breakfast but do not have enough time for
preparing fancy foods, protein shakes are the way to go. They provide you with
your morning dose of protein that keeps you full for a longer time. And the
best thing is it is low in calories, so it's great if you're on your journey to
weight loss. You can also add your favorite fruits, vegetables, seeds, or nuts
to protein shakes. It is a simple and easy way to add vitamins and minerals to
your daily diet to get maximum benefits, keep an eye on the ingredients, and
choose the one without added sugar or artificial sweeteners.
Bananas:
We
all know bananas are the superstar of potassium. However, their goodness is not
limited to just that. Packed with filling fiber and other valuable nutrients,
tossing some diced bananas in your fruit bowl or morning smoothie will lift
your mood, giving you an energized start to the day. What makes bananas awesome
is the resistant starch that supports digestive health and does not leave you
feeling bloated or lethargic. As they are rich in potassium, they also lower
your blood pressure and reduce the risk of a heart attack.
Add
them to your oatmeal with nut butter and sprinkle some seeds over them. This
delicious combination will supercharge you for your day ahead.
Greek yogurt:
The
nutritious, light and super healthy Greek yogurt makes the perfect morning
food. It is rich in protein and calcium and contains probiotics that support
the healthy gut and immune system. A study published in the European Journal of
Nutrition shows that yogurt consumption is associated with higher nutrient
intake, better diet quality, and a favorable metabolic profile. You can combine
it with fruits, nuts, and seeds to make it more filling and healthy. Choose the
one without any added sugar or flavors to avoid additional calories.
Coffee:
Coffee
not only helps you wake up, but it is also full of antioxidants that neutralize
the free radicals and reduce inflammation and damage. According to the American
Diabetes Association, drinking coffee reduces the risk of developing Type I two
diabetes. It also improves glucose metabolism, making it a perfect choice for a
weight loss journey. But what you are putting in your coffee is also important.
Keep it simple and reduce or avoid adding sugar or heavy cream. You can use
non-fat or plant-based milk and enjoy a cup of healthy and delicious coffee
with your breakfast.
A
good breakfast boosts your energy and gets you ready for the day so never miss
it and add these foods to your morning routine to notice more productive
changes in your day. They are easy to prepare, healthy and most importantly,
delicious. After eating a nutritious breakfast, go for morning meditation or
exercise. It will make your morning routine more healthy and positive. I know
it is hard to adopt, but it will pay off forever and make your life beautiful.
Will you start eating these foods after reading this articles. Let us know in
the comment section below.
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