5 Healthy Foods To Include In Breakfast

Author: Leticia Celentano Time for reading: ~1 minutes Last Updated: August 08, 2022

CHAPTERS (Table Of Contents)

Foods such as eggs, oatmeal, nuts, cottage cheese and chia seeds saturate the stomach early in the morning, but also provide the body with a dose of nutrients.

Breakfast is considered to be the most important food of the day as it provides energy . In addition, breakfast should be plentiful and filling. The foods that are good to include in breakfast to make it complete are:

1. Eggs

Eggs are delicious and extremely healthy and it is good to be present regularly in snacks. Studies show that eating eggs for breakfast increases the feeling of fullness, but also reduces calorie intake.

Yolks contain lutein and zeaxanthin, antioxidants that prevent eye disorders and diseases such as cataracts and macular degeneration. Eggs are also one of the best sources of choline, an important nutrient for the brain and liver. Eating whole eggs reduces the risk of heart disease.

2. Cottage cheese

Cottage cheese is high in protein, which reduces the levels of a hunger hormone and causes a feeling of fullness. This food speeds up metabolism and weight loss. Cottage cheese is a great addition to eggs.

3. Oatmeal

Oatmeal is a very good choice for breakfast for cereal lovers. It is composed of ground oats, which contains beta-glucan, which improves the immune system, lowers cholesterol and blood pressure, but also improves heart health. Beta-glucan also stimulates the feeling of fullness for a long time.

4. Nuts

Nuts are a great addition to breakfast, as they are extremely useful and give a feeling of fullness. Most types of nuts are high in magnesium , potassium and healthy fats. Almonds are one of the most useful nuts, and Brazil nuts are the best sources of selenium, which is also needed by the body. In addition, eating nuts lowers blood sugar and cholesterol levels.

5. Chia seeds

Chia seeds are very good sources of fiber that saturate. They are also high in antioxidants that protect cells from free radicals. They are also rich in magnesium, calcium, vitamin A and C. They improve heart health, help detoxify the body by disposing of unnecessary substances, but also regulate the intestinal flora. They speed up the metabolism and help burn fat.