While some people prefer to skip breakfast, others cannot start their day without it.

Breakfast is often known as the “most important meal of the day“, for a good reason.

As the name suggests, breakfast is what ends your fasting period while you’re asleep and replenishes your glucose stores to boost your energy levels and activity, while also providing other essential nutrients needed to stay healthy.

If you enjoy breakfast, choosing nutritious foods can provide you with long-lasting energy and keep you full for hours. These foods are usually high in fiber, protein, healthy fats and micronutrients.

And if you are one of those who neglect their breakfast, here are the most important benefits of this meal and why you should change your habit:

• Primary Source of Energy: During fasting, because your body needs energy, the liver will break down glycogen and release it into the blood in the form of glucose to keep your blood sugar levels stable and therefore your energy levels.

This is important especially for your brain, which relies almost entirely on glucose for energy.

In the morning, after you’ve gone without food for all of your sleeping hours, your glycogen stores are almost empty. Once you have used up all the energy from your glycogen stores, your body begins to break down the fatty acids to produce the energy it needs. But without carbohydrates, fatty acids are only partially oxidized, which can prevent your body from getting enough energy.

• Vitamins, Minerals and Essential Nutrients:

Breakfast foods are rich in essential nutrients such as folic acid, calcium, iron, B vitamins and fiber. It provides you with the majority of nutrients in your day.

In fact, people who eat breakfast are more likely to get their recommended daily needs of vitamins and minerals than people who don’t.

• Breakfast helps you control your weight:

People who eat breakfast regularly are less likely to be overweight or obese. The search for the reason continues. It is believed that eating breakfast may help you control your weight for the following reasons:

1- It prevents major changes in blood glucose levels, helping you control your appetite.

People who do not eat breakfast will shortly after starting their day feel very hungry and therefore will have to eat whatever food is in front of them which is often unhealthy (for example, high-energy foods, foods high in fats with added sugars or salt).

• Breakfast boosts your brainpower:

If you don’t eat breakfast, you may feel a bit tired and struggle to concentrate. This is because your brain has not yet received the energy (glucose) it needs to function.

• A healthy breakfast may reduce the risk of some diseases:

Those who eat breakfast regularly have a lower risk of obesity, type 2 diabetes and other obesity-related diseases.

But not paying attention to what you eat in the morning will not give you the desired benefits, so you must test wisely and choose useful healthy foods. Here are the best 10 foods to include in your breakfast:

1. Eggs

Eggs make a simple and nutritious breakfast option. It is an excellent source of protein. Which helps you build your muscles. Since protein takes some time to digest, It also helps you feel full for a long time.

in one study, People who ate eggs and toast for breakfast reported feeling significantly less hungry than those who ate bran cereal. This indicates that the increase in the amount of protein in the meal increases the feeling of satiety.

Furthermore, The group that ate eggs had the lowest total calories in their meal. Which indicates that this dish may help you control your weight.

2. Oats or Oatmeal:

Oatmeal is a classic — and nutritious — breakfast option.

And oatmeal contains a soluble fiber called beta-glucan.

Not only do these fibers help reduce your cholesterol levels, Not only do these fibers help reduce your cholesterol levels, It is the satiety hormone that prevents you from overeating.

In addition, oats are a good source of iron, B vitamins, manganese, magnesium, zinc and selenium

And you can eat it along with dried fruits – milk – nuts and other useful items.

3. Chia seeds:

Chia seeds are very nutritious and a great source of fibre.

Actually , Just 1 ounce (28 grams) provides 10 grams of fiber.

Furthermore it , part of this fiber is soluble, Which means it absorbs water and increases the volume of food that passes through your digestive system. On the other hand , This process helps you feel full

Although chia seeds are not high in protein, However, the solution exists. Simply, you can eat it with foods rich in protein. Like Greek yogurt, cottage cheese, or a protein shake.

4. Cottage cheese:

Cottage cheese is a great choice for a high-protein breakfast. It will provide you with 24 grams of protein per cup (220 grams).

A high-protein breakfast is associated with increased satiety and reduced hunger. In fact, One study found that cottage cheese is just as satiating as eggs.

low calorie cottage cheese, It contains only 180 calories per cup (220 grams). so, You can include it in your healthy diet.

5. Whole Wheat Toast:

If you prefer a simple and quick breakfast in the morning, have a slice of whole wheat toast with your choice of toppings.

Whole grain toast is rich in fiber and complex carbohydrates. Which digests slowly and does not raise blood sugar levels quickly.

There are an endless number of options to put on toast slices, but be careful to choose what is healthy and nutritious, Here are some suggestions:

• Fried eggs and tomatoes
• Avocado and chili
• Peanut butter and banana
• Cheese and strawberry

6. Nuts

Nuts of all kinds are high in magnesium, potassium, and heart-healthy monounsaturated fats. It is also a great source of antioxidants.

Although nuts are high in calories, Studies show that not all of their fat is absorbed by your body.

For example, Some studies show that your body only absorbs about 129 calories from a single serving (28 grams) of whole almonds. But be aware that food products made from nuts will give you a higher amount of calories, such as almond butter.

7. Protein Shake:

If you are in a hurry or want to eat breakfast while you are doing something else, Protein shakes or smoothies are a great option.

Protein is important for many bodily functions. such as enzymatic reactions, maintaining and building muscle mass, Supporting the health of your skin and hair. in addition to, Protein enhances your feeling of fullness.

8. Fruits:

If you don’t feel like eating a full meal but still crave something in the morning, Try the fruit.

All fruits are low in calories and contain good amounts of fiber and simple sugars. The fiber in the fruit helps slow down the body’s absorption of sugars. Which gives you energy for a long time.

Depending on the type of fruit, You will also get different vitamins and minerals.

9. Whole grains:

Whole grains contain antioxidants that protect your tissues from inflammation. in addition to, They are full of minerals such as calcium, potassium, magnesium, zinc and iron which are important for building a strong immune system and a healthy heart. The B vitamins in whole grains also help your body convert food into energy.

10. Bananas:

Eating bananas before breakfast or as part of a balanced breakfast may help make you feel full and help keep your digestive system healthy. Bananas contain many important nutrients. Including potassium, vitamin C and magnesium, but try not to take it daily on an empty stomach.

Do not forget that healthy food is the basis of a healthy body. And that your morning breakfast is what gives you energy for the rest of the day, so replace your old morning habits with healthier habits based on eating breakfast.

Written by: Mai Majar

Sources:

healthline

betterhealth