Top 7 Healthy Breakfast Foods for Energy & Wellness

Breakfast is the main meal, and the fact that we eat in the morning depends on our well-being, the energy reserve, and the presence/absence of hunger all day long. We picked the TOP-7 products for a delicious and healthy breakfast every day.

1. Eggs

According to studies, taking eggs for breakfast reduces the feeling of hunger (3 large eggs - it's 20 g of protein), the amount of calories consumed during subsequent meals, and helps normalize blood sugar levels.

In addition, egg yolks contain antioxidants (lutein and zeaxanthin), which help prevent the development of cataracts.

And the content of vitamin B4 (choline) helps to clean the walls of blood vessels, normalize the work of the cardiovascular system, and provide nutrients for the brain and liver.

Do not be afraid of the high content of cholesterol in eggs, as this does not affect the level of cholesterol in the body.

2. Greek yogurt

Can I eat yogurt for breakfast? Of course, for example, Greek. Do it by extracting whey from the curd, which in turn increases the protein content. it is the protein that eliminates hunger and, in comparison with fats and carbohydrates, has a higher thermal effect (the amount of energy spent on processing the product).

The probiotics (Bifidobacteria) contained in Greek yogurt contribute to the normalization of the intestine. Therefore, always choosing a yogurt, give preference to the one that contains live and active cultures. And when you prepare yogurt with fruit for breakfast, you will make a meal not only useful but also delicious.

3. Coffee

Coffee, or rather contained in its caffeine, raises the mood, invigorates, improves concentration, and mental activity.

Studies say that the optimal quantity of coffee consumption is up to 4 cups a day (it depends on the strength of the drink). Caffeine accelerates metabolism and promotes fat burning.

Antioxidants contained in coffee eliminate inflammation, protect blood vessels, and reduce the risk of developing diabetes.

4. Oatmeal

Oatmeal porridge for breakfast is an excellent option for those who like cereals.

Due to the presence of fiber such as beta-glucan oats, the level of cholesterol is normalized. And antioxidants are beneficial for the work of the heart and contribute to lowering blood pressure.

But it is important to take into account the fact that 235 g of finished oatmeal contains about 6 g of protein. In order to enrich the food with protein, it is better to cook oatmeal with milk or add egg white to it, you can also serve porridge with eggs or cheese.

5. Berries

Berries, in contrast to fruits, contain less sugar and more fiber. And the available antioxidants (anthocyanins) improve heart function and help with age-related changes, strengthening blood vessels.

6. Nuts

Nuts contain magnesium, potassium, and monounsaturated fats, which perfectly saturate the body and contribute to the normalization of weight. They reduce the risk of cardiovascular disease, prevent inflammation, and improve the resistance to insulin (replacing some carbohydrates with 56 grams of nuts leads to lower levels of sugar and cholesterol).

2 Brazil nuts provide a daily norm intake of selenium (a mineral that helps improve immunity and speed up metabolism.

7. Flax seeds

An excellent source of fiber and omega-3 helps to normalize the perception of insulin and blood sugar, and also helps to prevent breast cancer.

Two tablespoons (14 g) of greeting flaxseed contains 3 g of protein. To enrich the food with proteins and antioxidants, add crushed flax seeds to yogurt, cottage cheese, or porridge. For maximum benefit, it is necessary to add freshly ground flax seeds to dishes, as whole seeds are not processed by the body!

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