Many studies have shown eating healthy breakfast foods has a lot of benefits for people. In addition to providing an energy source to carry out physical and mental activities, breakfast is also very important to provide nutritional intake to maintain metabolism to stay body healthy.
If you find what breakfast ideas for work with maximum benefits, the choice of healthy breakfast dishes and food types is crucial because the types of nutrition in breakfast that absorbed in the morning determine the nutritional balance of the body.
Healthy Food for Breakfast Menu Ideas
How to start eating healthy is from breakfast as you begin activities. Below are some types of food, menus, and healthy breakfast recipes that you can make to fulfill the nutrients that your body needs to carry out the maximum activity. This best food in the morning is in a single meal and mixes several foods in one menu.
Healthy breakfast with eggs is still the best choice in the morning. Because egg is very healthy. It provides good nutrient needed for your body. The protein content helps slow down the digestion process and keep you feeling of fullness.
By eating eggs for breakfast, a study says, volunteer feel more satisfied than those who don’t eat eggs.
Whole eggs add more HDL cholesterol that smoothens blood flow and avoiding from heart disease. That is why egg is considered as the best heart-healthy breakfast.
The protein content of a boiled egg is about 6 gram And nutritional content of eggs 75 calories, 5-gram fat, 1,6 saturated fat, carotenoid, iron, mineral, and vitamins. Eggs also have lutein and zeaxanthin as an antioxidant to prevent eye disorder.
For tasty breakfast ideas, you can make so many menus and recipes from eggs by mixing it with other foods. For fast breakfast preparation, you can heat into the oven the mixture of egg and milk and pour into sliced or whole bread.
2. Chia Seed
Chia seed is an edible food from Mexico which contains a lot of omega-3 fatty acids, protein, fiber antioxidants, carbohydrates, and calcium.
Chia seed is so flexible as additional food for many breakfasts menu on cereal, vegetable, yogurt, drinks, etc.
In the stomach, chia seeds change shape to a large volume make you feel full. A study says chia seed is beneficial for heart health but no result in helping weight loss.
Oatmeal in the whole grain is well known as a fiber source food. It is a beta-glucan fiber which consumes 3 grams per day can reduce your total cholesterol by 8% to 20%.
Other components in oatmeal are antioxidants that help to fight against cancer, obesity and heart disease.
The fiber in oatmeal is helpful in maintaining blood sugar level that contributes to keeping you feeling full and not easily hunger.
For fast oatmeal breakfast preparation, add a cup of low-fat milk, half bowl quick-cooking oats, salt, cinnamon, and honey. Put the mixture into a microwave oven. You can eat with milk as a topping.
As a healthy breakfast food, banana which contains resistant-starch is a good source of fiber and potassium.
The fiber in banana helps to slow down the digestion that keeps you stay full until lunch. The high fiber content in a banana is effective to lower blood glucose which helpful for those who suffer diabetes type 1. For type 2, banana’s fiber can improve blood sugar, insulin, and lipid.
In order to get more spirit in the morning, a banana can boost your mood through absorption an amino acid called tryptophan.
If you want to have a healthy heart, eat a banana at breakfast. Banana provides many nutrients such as fiber, potassium, Vitamin B6 and C that can reduce the risk of cardiovascular disease.
High potassium in banana also helps you in reducing the risk of stroke, increase bone density, prevent kidney stone formation.
The morning which is the right time to prepare energy, consuming watermelon can increase energy up to 20%.
Eating watermelon at breakfast is helpful to protect your skin from damage by 35% because of Vitamin A that keep your skin moisturized.
Hydrate the body with watermelon for breakfast is one task by this fruit. It does not only contain much water but other nutrients such as lycopene which useful to relieve prostate from swelling.
Vitamin A in watermelon helps your eyes to keep healthy with a clear vision include preventing macular degeneration.
Eating blueberries for breakfast has many benefits for you. One of them is to make you feel fuller all day and reduce calorie intake. Contain 3 gram of dietary fiber which is useful to slow down the digestion in the intestine.
Some studies have shown blueberries can improve the nervous system, especially on memory and motor coordination.
The blueberries as healthy breakfast food contents such as folate, potassium, vitamin C and B, and phytonutrient helps you in support a healthy heart. With no cholesterol but content fiber, blueberry is superb to reduce the total amount of cholesterol in the blood and lower heart disease risk.