Breakfast (the most important meal of the day) is a saying we always hear. If eating any kind of food is not enough, watch what it does for your health. The body and internal organs need some time to start their normal functioning after long hours of rest, so when you start your day with a heavy meal, it will lead to lethargy and laziness. Your breakfast is a light and healthy snack so that your metabolism works comfortably and smoothly.Regardless of age, eating a proper breakfast will improve your health, memory, and focus, and reduce the possibility of diabetes, cholesterol, obesity, and multiple heart diseases.
Therefore, nutrition experts at India Gate advise five things that should be part of your breakfast:
Fruits: it should always include Fruit in breakfast, as it is an excellent source of fiber and vitamins and provides antioxidants that can reduce inflammation in the body. Avoid eating acidic fruits like oranges and peaches on an empty stomach as they may cause heartburn. Alternatively, you can choose fruits like apples, bananas, pears, etc. You can add chopped fruits to breakfast cereals or mix them with nuts, seeds, quinoa, or oats. Try to add at least one type of fruit, but not over 3 types to your breakfast every day.
Quinoa: This low-carb, high-protein cereal is ideal for breakfast. Quinoa has a low sugar content and is rich in fiber, magnesium, vitamin B, iron, potassium, calcium, vitamin E, and antioxidants. It is also gluten-free and among the least allergenic. Therefore, it is one of the most important alternatives to rice and wheat. There are many dishes that are prepared with quinoa, where you can mix quinoa with milk and fruits to prepare porridge or smoothies, and you can also prepare pancakes with quinoa to give you more energy.
Chia seeds: These small seeds contain nine essential amino acids and are rich in essential fatty acids, magnesium, vitamin B, and iron. You can make chia seeds pudding by mixing them with some milk and cinnamon, and they can also make jam for you to have with toast.
Flaxseed: With delicious nutty flavor, flax seeds are rich in omega-3 fatty acids and are also rich in fiber and antioxidants. The nutritional benefits of flaxseed make it an ideal addition to your breakfast. Add flaxseeds to a bowl of breakfast cereal, smoothies, omelets, or muffins to make your breakfast more delicious and healthy.
Nuts and dried fruits: While most people avoid nuts, they contain healthy fats that are easily absorbed by the body. Nuts are a very stimulating snack, as they are rich in vitamin E, magnesium, calcium, iron, phosphorous, potassium, and zinc. Add walnuts, almonds, cashews, and other dried fruits to your breakfast for extra energy for your day.