Breakfast is the most important meal of the day. A healthy breakfast promotes gut activities and promotes better digestion. Hence, choosing the right kind of ingredients to make a healthy breakfast is important.
At the same time, mornings are hectic as one needs to deal with their household work as well as fulfill their professional duties as well. A well-balanced breakfast with the right ingredients can kick off your day healthily and make you feel energetic the entire day. The criteria for healthy breakfast recipes can be as follows:
– A healthy drink coupled with one food item chosen from each food group: Dairy, Fruits and/or Vegetables, Wholegrain carbs, Wholesome Nuts.
– A breakfast rich in protein and carbs
– A breakfast which boosts metabolism and makes one feel energetic throughout the day.
Here is a list of top 10 healthy ingredients one should keep for breakfast:
One of the healthiest ingredients to kick start your digestive system is yogurt as it is probiotic. It is known for improving gut activity as well as soothe inflamed digestive system. It has numerous nutrients like potassium and magnesium which help in lowering the blood pressure.
Yogurt is also high in B vitamins, especially Vitamin B12 and riboflavin – both known to protect against heart diseases. So, kick starting your day with a Yogurt Smoothie can be a healthy start to your day.
2. Chia Seeds
These tiny looking seeds are packed with antioxidants, an excellent source of Omega-3 fatty acids as well as provide fiber, iron and calcium. Chia seeds contain nearly 5 grams of fiber per tablespoon.
Because of being rich in fiber and low in calories, it makes one feel full for a longer period of time. Thus, it helps in weight loss too and considered as one of the best weight loss recipes. It also helps prevent constipation making the digestive system healthier. Hence, adding a spoonful of chia seeds to your smoothies can be a great idea.
3. Raw Vegetables
Including raw salad vegetables like cucumbers, tomatoes, beetroots, kale can be a great addition to your breakfast. Vegetables are known to be loaded with natural nutrients, protein and fiber. They help in stabilizing our brain chemicals which lead to increased focus and concentration throughout the day.
Mood boosting nutrients like folate and Vitamin B12 found in green leafy vegetables can help maintain your good mood. Eating cucumbers is like eating water as it consists of 90% water which again boosts the digestive system. Hence, adding raw vegetables as salad to your breakfast can be a great idea.
Fruits are delicious as well as nourishing for our bodies. Did you know that all the fruits contain vitamins, potassium, fiber and most importantly are low in calories.
Eating citrus fruits in the morning are a great source of Vitamin C which help you feel refreshed and energetic from within. Eating fruits or a glass of fruit juice or combining them with your favourite oats cereals or yoghurt or with a smoothie can be a great breakfast choice.
There are a variety of ways one can eat eggs and therefore they are delicious as well as a great choice for breakfast. Eating eggs muffins makes one feel more fulfilled, reduces calorie intake until the next meal as well as maintain steady blood sugar levels.
They are rich in proteins and supply more than a dozen of essential nutrients. The egg yolks contain lutein and zeaxanthin which are antioxidants helping prevent eye disorders like cataracts and macular degeneration. So, eating poached eggs with green vegetables or just plain boiled eggs for breakfast is a great idea.
6. Whole-grain Breads
Whole-grain breads combined with flaxseeds, pumpkin seeds can be an excellent choice for breakfast. Whole-grain bread varieties contain fiber, iron, B vitamins as well as Vitamin E. Wholegrain kernels have three parts:
Bran: This is the hard outer shell which contains fiber, minerals and antioxidants.
Endosperm: This is the middle layer of the grain and is mostly made of carbohydrates.
Germ: This is the inner layer of the grain containing vitamins, minerals, protein and plant compound.
So, we see that whole grains are packed with vitamins and minerals which make you feel full for a longer period of time. Hence, choosing wholegrain breads for breakfast combined with yogurt or eggs can be a good idea.
Nuts carry within them a host of nutrients as well as they are known to be antioxidant powerhouses. A study showed that walnuts and almonds are great in antioxidants which can help protect the delicate fats in the cells from being damaged by oxidation. Nuts help in lowering cholesterol due to their high content of monosaturated and polyunsaturated fatty acids.
Pistachios are known to lower triglycerides in people who are obese and those with diabetes. Nuts are also known to have strong anti-inflammatory properties too. So, adding nuts to your smoothies or to your wholegrain breads can be an amazing healthy breakfast.
Did you know that Oatmeal has soluble fiber which helps in lowering cholesterol as well as regulate your blood sugar levels? Well, this is true and hence oatmeal makes an excellent choice of ingredient for a healthy breakfast.
Oats are also rich in antioxidants, which protect their fatty acids from becoming rancid Of course, the oatmeal cookies or cakes available on the shelf are filled with sugar. Hence, avoid eating oatmeal in this form.
Rather, eating plain or rolled out oatmeal makes it healthy. So, try eating oatmeal with yogurt or as a cereal or perhaps oatmeal pancakes or any other recipe including plain or rolled out oatmeal is on the healthier side.
Berries are full of antioxidants and are low in calories. The most commonly eaten berries are strawberries, blueberries, raspberries and blackberries. Berries are known to be having lower sugar content compared to other fruits. They are known to protect against heart disease as they contain antioxidants called anthocyanins.
Berries reduce makers of inflammation in our body, prevent cholesterol from oxidizing as well as keep the cells lining of our blood vessels healthy. So, adding berries to your yogurt smoothies or your breakfast cereal is definitely healthy.
History of food has always depicted the vast health benefits of eating flaxseeds. And now, the modern world is once again adopting this super food. They are high in Omega-3 fats called alpha-linolenic acid which lower the risk of stroke.
Did you know that flaxseeds contain 800 times more lignans (lignans have powerful antioxidant and estrogen properties) than other plant foods which reduce the risk of cancer? Flaxseeds also have high fiber content in them which make them useful to lower cholesterol and improve the health of our heart.
Vegetarians who are looking for plant based high protein products should include flaxseeds in their diet. So, go ahead and introduce flaxseeds in your breads recipes or smoothies.