Breakfast is the first meal of a day while it is commonly referred to as “the most important meal of the day”. It should be full of nutrients so that we can do our daily routine work energetically. Some people skips their breakfast because of some reasons . But saying no to breakfast is not a healthy habit because skipping or having unhealthy breakfast might cause negative impact on mood and energy levels of our body.
Here i am gonna tell you about some important foods which you can add in your breakfast meal.
Breakfast Healthy food
Boil eggs are the best food which we should take in our first meal of the day. It contains high quality protein . 75% protein of an egg is found in the egg white along with vitamin b2 and little amount of fat and cholesterol present in egg yolks. It is full of nutrients . It also contains choline which helps in the formation of cell membrane .
And also eggs are versatile food that can be prepare in many different ways such as frying, omelet, egg kadi .
There are several benefits that can be derive from eggs , including
1.) STRONG MUSCLES :- Egg white contains protein which helps in smooth working of muscles.
2.) ENERGY LEVEL :- Egg contains all the daily vitamins and minerals that are needed to produce energy in all the cells of the body.
3.) LOWER RISK OF HEART DISEASE :- It helps in increasing the level of good cholesterol.
4.) SKIN BENEFITS :- Egg helps in improving immune system which automatically contributes to a healthy look over .
Yogurt is popular dairy product made by the bacterial fermentation of milk . Bacteria ferment lactose . This process produces lactic acid , a substance that cause milk proteins to curdle , giving yogurt its unique flavour or texture.
It is rich in important nutrients yogurt provides almost all nutrients that your body needs . Also helps in improving digestive health and strengthen immune syatem
Yogurt is more concentrated in protein . It is also acidic in nature which helps in killing bacteria by passing through food pipe.
3. FRUITS AND NUTS
The nutrients in fruits and nuts are vital for health and maintenance of your body. Most of us in our school days were told to have soaked almonds to sharpen our memory or eat a few dates for breakfast . Dry fruits helps in controlling blood sugar , weight management , heart health. Traditional Dry fruits are excellent laxatives. They are also rich in vitamins ,minerals ,essential fats and healthy oil.
People who eat fruit as part of an overall healthy diet generally have a reduced risk of heart disease and stroke, which has prompted recommendations to increase their consumption. Eating fruits and nuts regularly before breakfast benefits your body in all aspects . Fruits are an important part of a healthy diet as they give ample energy without adding any unnecessary calories.
Fruits contains potassium which is important to keep your blood pressure regulated .
Consumption of fruit in breakfast also helps in maintaining glow of skin .
We can eat sprouts for breakfast everyday. It have always been a popular nutritional food for many diet conscious people around the globe. Their vitamins and mineral content varies based on the variety. Generally, Sprouts are rich sources of vitamins c, k and a , folate and minerals such as potassium, calcium, magnesium. It has amazing benefits for skin, hair and health . “Ankurit aan” ensure purification of blood and also increase the power of immunity.
It is also known as “Ankurit daal” in hindi language. Germinate seeds of legumes , alfalfa, gram, pea, moong, fenugreek, kidney beans . All are powerhouse of high nutritional value. Omega 3 fatty acid is present in sprouts and helps in ensuring by keeping heart healthy and also increase good cholesterol.
5. GREEN TEA
If you love having tea before breakfast then green tea is the healthiest tea on the planet. Its medicinal properties have been acknowledged for centuries. Green tea contains bioactive compounds which helps in improving brain function, fat loss , a lower risk of cancer and regulate body temperature. Recent researches also shown the positive impacts of green tea on the following types of cancer : breast, bladder, ovarian, throat, lung, stomach, skin.
Green tea also works as a fat burning supplement. It helps you lose weight and boost the metabolic rate . A cup of green tea contains much less caffeine comparison to cup of coffee but still enough to have mild effect. caffeine is stimulant that has been shown to aid fat burning and improve metabolism.
Poha is one of the favourite indian breakfast food. It is form by faltteneing rice.
some health benefits of eating poha in breakfast.
– Easy to digest.
– Good source of healthy carbohydrates and rich in iron.
– Low in calories.
– You can add peanuts to poha preparation which is a good source of protein and antioxidants.
– overall it is healthy and light food.
7. LOADED SANDWICH
Sandwiches contains nutritious ingrediants. Shop bought sandwiches can be high in fat, salt and sugar, so making your own allows you to create healthy sandwich. Goodness of any sandwich can be determine by its filling.
- Load it up with a ton of veggies like onion, tomato, cucumber, carrots and many more.
- You can use olive oil . It is healthy monounsaturated fats contains large amount of antioxidants and also has strong anti-inflammatory properties.
- It is very easy to cook and less time consuming. you can watch video on you tube for its recipe.
- click here to see recipes.