Breakfast is the most important meal of the day as many health experts accept. The more nutritious your breakfast is, the more energy you get for daily activities. Health experts usually recommend people not to miss breakfast. When people miss it for a long time, many studies have shown lack of energy, migraine issues, lack of nutrients, increased consumption of junk and processed foods, and many more. These lead to obesity, weak muscles, and other health issues. Here are some of the best breakfast options for you.
- Breakfast cereal : The processed grains or sometimes, the breakfast cereal is fortified with vitamins and minerals. We eat it commonly with fruit, milk, nuts, or yogurt. Grains are usually processed into fine flour and cooked then mixed with ingredients like sugar, cocoa, and water.Now have to go under the extrusion process which is a high-temperature process. Here the machine is used to shape the cereal. Next, you have to make them dry. Finally, the cereal is formed into various forms and shapes: stars, balls, loops or rectangles. It can also be coated in chocolate, flaked, shredded, puffed, or frosting before you dry it.
- Eggs: However eggs are a healthy and delicious meal, studies have shown that having eggs at breakfast can increase the feelings of fullness, omega 3 fatty acid level and protein in the body, maintain the steady blood glucose, reduce calorie intake in the meal, and insulin levels . In another study it was also found that men who ate eggs for breakfast felt more satisfied than those who ate them for the remainder of the day. Along with that the yellow part of egg (yolks) contain lutein and zeaxanthin, certain types of antioxidants that can help prevent eye disorders including cataracts and degeneration.
- Oatmeal: One of the best choices for breakfast and also great options for cereal lovers. Ground oats, which oat beta-glucan contains a singular fiber which has many impressive health benefits, including reduced cholesterol, weight loss, feeling of fullness, better digestion, and others. These are rich sources of antioxidants, which protect their fatty acids. Researchers have found that the majority of oats are indeed contaminated with other grains, especially barley, otherwise Oats don’t contain gluten in itself. Usually, we take it with milk, curd, berries, driedfruits, and other health options that make it a healthier breakfast.
- Chia seeds: Just like other seeds, chia seeds are extremely nutritious. In fact chia seeds provide a pack of fiber, fatty acids, protein, and other nutrients. Some of the fiber in chia seeds is viscous that can absorb water and increase the quantity of meal. So, you feel full and satisfied for a longer time. In a study, people with diabetes who consumed chia seeds had experienced a significant reduction in their hunger, and also showed some improvements in blood glucose. These seeds are high in antioxidants and protect your cells from free radical releases that are produced during metabolism.
Including all of the options for your breakfast takes care of the nutrients required throughout the day. Also include the healthy drinks in your breakfast for increasing the nutritional profile.