Although the saying that eating breakfast is not necessary for everyone is incorrect, skipping breakfast may be better than eating unhealthy foods for breakfast.
While a well balanced and nutritious breakfast can give you energy and prevent or reduce your intake of many foods during the rest of the day.
1 egg
Without a doubt, eggs are healthy and delicious. Studies have shown that eating it at breakfast increases the feeling of satiety and fullness, and reduces the intake of calories in the next meal, and helps to keep blood sugar levels and insulin steady.
In addition to that egg yolk contains "lutein" and "zeaxanthin", and these antioxidants help prevent eye disorders such as cataracts and macular degeneration.
Eggs are also one of the best sources of "choline", a very important component of brain and liver health.
Although cholesterol is high in eggs, it does not raise cholesterol levels in most people.
Eating whole eggs may also reduce the risk of heart disease, by modifying the form of harmful LDL cholesterol, increasing HDL, and improving insulin sensitivity.
What's more, three large eggs provide about 20 grams of high-quality protein.
It also includes versatility and ease, as it can be boiled as a wonderful breakfast that can be prepared in advance and taken outside.
2 Coffee
Coffee is a great drink to start the day. It also contains a high content of caffeine, which has been shown to improve mood, alertness and mental performance. Even small amounts of caffeine can achieve these effects.
An analysis of 41 studies found that the most effective dose ranges from 38-400 mg daily to maximize the benefits of caffeine while reducing side effects. This is approximately 0.3 to 4 cups of coffee per day, depending on the strength of the coffee.
Caffeine has also been shown to increase metabolism and burn fat. In one study, 100 milligrams of caffeine a day helped burn an additional 79-150 calories over a 24-hour period.
In addition, coffee is rich in antioxidants, which reduce inflammation, protect cells that line blood vessels, and reduce the risk of developing diabetes and liver.
3 Oats
Oatmeal is the best breakfast choice for cereal lovers and is made from ground oatmeal, which contains unique fibers called oat beta-glucan.
It contains many impressive health benefits, including low cholesterol in the blood.
What's more, oat beta-glucans are sticky fibers that enhance the feeling of fullness. One study found that it increased PYY levels and that higher doses had the greatest effect.
Oats are also rich in antioxidants, which protect their fatty acids from rotting, and these antioxidants may also benefit heart health and lower blood pressure.
Although oats do not contain gluten, they are often treated in the same establishments that contain gluten-containing grains. The researchers found that most oats are already contaminated with other grains, especially barley.
Therefore, people with celiac disease or gluten allergy should choose oats that are certified gluten-free.
Keeping in mind that one cup (235 grams) of cooked oatmeal contains only about 6 grams of protein, which will not provide the benefits of a protein-rich breakfast.
To enhance the protein content of oatmeal, it can be prepared with milk instead of water or served with eggs or a slice of cheese.
4 Green tea
Green tea, one of the healthiest drinks ever. It also contains caffeine, which improves attention and good mood, as well as increased metabolism.
It provides between 35 and 70 milligrams of caffeine per cup, that is, about half the amount available in coffee.
It also contains an antioxidant known as EGCG, which may protect the brain, nervous system and heart from damage.
5 the fruit
Fruit can be a tasty part of a nutritious breakfast. And fruits of all kinds contain vitamins, potassium, fiber, and low calories. One cup of sliced fruit provides about 80-130 kcal according to type.
Citrus fruits are also very rich in vitamin C. A large orange provides more than 100% of the recommended daily intake of this vitamin. Fruits also give a feeling of fullness because they are high in fiber and water.
Mixing fruits with eggs, cheese or Greek yogurt will make breakfast a balanced meal that lasts for hours.
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