Have you heard the saying “Eat breakfast like a king, lunch like a prince, and dinner like a pauper?” Breakfast is indeed the most important meal of the day, which is why you need to make sure you include the right ingredients in your morning meal.
Breakfast is filling the body with the energy and nutrients needed for the day, so putting in some greasy, salty, or sugary ingredients increases the risk for a blocked artery and does more harm than good.
Here are 12 healthy and energizing ingredients that need to be included in your breakfast to make it power-packed and nutrient-dense, fitting for a champion.
1. Go Fruity
Getting all the vitamins, minerals, fiber, water, and antioxidants from fruits like bananas, kiwis, oranges, and apples will boost your immunity and make you feel refreshed, focused, and ready to seize the day. Having them as salad or juices is the best way to have them for breakfast.
Abundant in antioxidants, berries like strawberries, cranberries, blueberries, and raspberries are also relatively low in calories and capable of reducing blood cholesterol levels, purifying the blood, improving heart function, slowing down aging, and unclogging skin`s pores. As little as handful of those in the oatmeal is enough to add the needed healthy and energy boost to your meal.
3. Feel Egg-tastic
Eggs are always a good idea, as they are tasty and packed with protein and calcium. These properties help keep blood sugar levels in check and lower the risk of heart disease. The egg yolk is abundant in antioxidants which improve the eyesight and improve the liver, heart, and brain function as well. You can eat them boiled, scrambled, or sunny side up!
4. Grab Some Greek Yogurt
Being the tasty, filling, calcium-packed, and probiotic-rich option, yogurt helps keep pH levels balanced, stimulates the growth of good bacteria in the gut, boosts the metabolism, lowers the risk of breast cancer, and unclogs the pores. Adding some honey and fruits to it is a great breakfast combination!
5. Cottage Cheese
Cottage cheese is packed with protein, calcium, and probiotics, all of which strengthen the bones, repair body`s damage cells, boost the metabolism, and control random cravings, triggered by the hormone ghrelin. Combined with toast, eggs, and ham make it a mouth-watering brekkie.
6. Feeling Nutty?
Abundant in essential oils, nuts are one of the best ways to get the essential and plant-sourced vitamin E and fatty acids, which help diminish the damage caused by free radicals, purify the blood, reduce inflammation, keep blood sugar levels in check, promote heart health, and strengthen the hair follicles. You can eat them alone or combined with some oatmeal.
7. You Ought To Eat Some Oatmeal
Those who are fond of cereals like corn flakes should swap them for fiber-rich oatmeal which is effective in keeping the digestive tract healthy. Oats are also known as beta-glucan, meaning that they are filling and effective in regulating cholesterol level and reducing blood pressure levels. Mix them with Chia seeds and honey for a wholesome and tasty breakfast.
8. Chia Seeds
Chia seeds are an excellent source of fiber, which balances the gut and promotes a healthy digestive system. It also regulates blood sugar and blood pressure levels, protects body`s cells, and repairs damage at a cellular level. Combined with toast or blended with berries and yogurt turns them into a delicious meal.
9. Fill Your Racks With Flax
Flaxseeds reduce abnormal cell growth in the body, balance insulin levels, and regulate blood sugar levels in the body. It is one of the richest sources of protein, which makes it a great option for vegetarians. It is recommended to grind flaxseeds to a powder to ensure easier digestion and assimilation of nutrients.
10. Glow with Green Tea
Green tea is a healthy beverage which cleanses the organs, hydrates the skin, combats bad bacteria, improves concentration, reduces mood swings, fights diabetes, and even protects the nervous system and the heart against any damage. It is recommended to have a cup of green tea after a breakfast or on an empty stomach.
11. Shake Some Protein In Your Body
There are many different forms of protein shakes, including homemade recipes and those available as brands. The popular options include soy, egg, and whey, all of which reduce cravings, control blood sugar levels, balance the metabolism, and even help build muscles.
12. Care For A Cup Of Coffee?
Caffeine is believed to improve brain`s function performance, by increasing concentration and alertness, improving your mood and keeping mood swings in check. It also promotes colon and bladder health, acts as laxative and diuretic, and burns excess fat. To make your own caffeine-based shake, blend half a teaspoon of coffee with milk, peanut butter, and some flaxseeds.