5 Nutritious & Healthy Foods to Eat in the Morning

5 Nutritious & Healthy Foods to Eat in the MorningFeatured Image Source

Everyone says that breakfast is the most important meal of the day. Because of its popularity, the saying has become quite the cliché, but that doesn’t make it any less true. If you want to feel energized throughout the day and stay on top of your game, then eating well in the morning is essential.

Top 5 Breakfast Foods

Of course, in order to plan the heartiest meals, you need to know what ingredients to incorporate into them and have a few recipe ideas as well. Here are the five healthiest and most nutritious foods that you need to eat in the morning so that you stay in shape and safeguard your well-being.

1.      Berries

It’s no secret that fruits make a rather suitable choice of breakfast food. And while there are plenty of them that can be effortlessly enjoyed in the morning, berries are by far the most beneficial category. The most common choices include blueberries, strawberries, raspberries, cranberries, and blackberries.

They are an amazing source of antioxidants that safeguard the body against various illnesses. A 2014 study has demonstrated that the anthocyanins that can be found in abundance in berries have important anti-inflammatory properties. These are essential for preventing conditions such as type 2 diabetes, cardiovascular disease, and Alzheimer’s.

They can be integrated into the first meal of the day in many ways. You can consume them on their own in a hearty fruit cup or blend them to perfection alongside other ingredients. All you need are the proper tools. According to TheKitchenAdvisor, anything is possible with a high-quality smoothie maker.

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2.      Eggs

The fact the eggs are everyone’s favorite breakfast food is more than just a pop culture image perpetuated by American sitcoms and movies. Scrambled, poached, Benedict or sunny side up, eggs are one of the most nutritious ingredients that can be consumed either on their own or as part and parcel of a more complex dish.

Not only do they maintain blood sugar and insulin levels at a steady point, but they are also rich in antioxidants such as lutein and zeaxanthin, which promote eye health. What is more, eggs are an incredible source of choline, a compound which improves mood, memory and overall brain function while keeping the liver vigorous as well.

The traditional egg-centric breakfast usually consists of two sunny side ups and some fried bacon. Nevertheless, this option is quite the cholesterol bomb, so you should go for poached or boiled eggs instead of an organic side salad. And if you’re simply craving an omelet or scramble, egg whites are the most suitable choice.

3.      Nuts

Nuts make a worthy addition to your morning meals because they are nutritious and filling, which prevents binge eating and curbs cravings later in the day. In time, this stimulates weight loss. While it is true that their fat content is high, they are of the healthy variety. Moreover, the total absorbed calorie content is rather low.

When it comes to their benefits for your body and its well-being, nuts reduce inflammation, prevent heart disease and keep insulin levels under control. Furthermore, they are rich in potassium and magnesium, which are two of the essential minerals that keep your body energetic and in tip-top shape.

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The most popular varieties include almonds, cashews, macadamia, Brazil nuts, and walnuts. To incorporate them into your breakfast, you can, first of all, consume them as they come. But if adding them as an ingredient is what you’re after, then simply chop them into finer bits and use them to top off smoothies, cottage cheese, oatmeal or Greek yogurt.

4.      Oatmeal

If you’re a fan of breakfast cereal, then you should give oatmeal a shot. Made from oats, it is full of beneficial nutrients that aid your health. Oats most notoriously contain beta-glucan, which is a type of fiber that lowers cholesterol if consumed regularly. For this reason, each store-bought box has a tiny heart-shaped seal on it.

Avoid instant oats and choose overnight or steel-cut ones instead. You will have to cook them in one way or the other, but you will also feel better in the long run due to it. Top them off with a few mixed nuts and berries to combine some of the most powerful ingredients on this list into one supercharged breakfast.

5.      Yogurt

A more refreshing breakfast is always desirable, especially now with the warmer months of the year rolling around. And what better way to achieve that than by consuming a cup of deliciously creamy Greek yogurt? Out of all the varieties out there, it is the richest in protein, probiotics and other essential nutrients which ensure smooth functioning of bodily processes.

Just like oatmeal, it can also be served together with some berries and nuts, so that you are able to reap almost all the benefits that come with the best foods on this list. Instead of being tempted to buy the processed, flavored varieties, use Greek yogurt and pieces of fruit or a teaspoon of honey to make your own sweet morning treat.

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Final Thoughts

When choosing the ingredients for your next breakfast, it’s important to focus on organic foods that are filling and rich in essential nutrients. To achieve the fullest results, you can also combine two or more of them in a single meal. The choice is all yours, and that’s the beauty of making your own dishes.