Speaking of the meals during the day, experts will recommend following the next rule – to eat breakfast like a king, lunch like a prince, and dinner like a poor person. Honestly, breakfast is the most important meal of the day, but it is not all about it because more important is what you have for it.
By eating breakfast you’ll basically fill your body with the fuel, needed for the rest of the day, so planning to take maple-syrup-soaked pancakes or waffles, some greasy and salty bacon will be definitely delicious, but at the same time you’ll get excess, salt, fat and sugar that can easier cause blockage of the artery than anything else.
Unless you’re looking to have the healthy food to give the energy for the rest of your day, here are 12 energizing ingredients that can be included in your breakfast to make it power-packed but created for a champion. Eating them you’ll make your body feel light and keep you refreshed.
- Go Fruity
Search for the abundant source of vitamins, fiber, antioxidants, essential minerals, potassium and water content should be your attitude. You can find it in oranges, apples, bananas, kiwis, and more, which boost your immunity and refresh feeling. Taking them in juices or in salads work best!
They are rich with plenty of antioxidants and low in calories. Their properties are well known, so you can cleanse your blood, reduce your blood cholesterol levels, and because of the containment of anthocyanins, you can improve the heart’s functions, slow down your body’s aging cells and unclog your skin’s pores, which allow you to look young and fresh. Just a handful of berries (raspberries, cranberries, strawberries, blueberries) in your oatmeal adds that well-known healthy flavor!
- Feel Egg-taste
The majority of people usually eat eggs for breakfast, because they are delicious and rich in calcium and protein. They have potential properties to control blood-sugar levels and reduce the risk of getting heart disease. The egg yolk contains antioxidants (lutein and zeaxanthin), which improve eyesight, keep common eye problems(cataracts) away, and the presence of choline content enhance your liver, heart, and brain function. They can be prepared as scrambled, sunny side up, or boiled.
- Greek Yogurt
It is delicious, creamy, filling, calcium-rich, and the probiotic-packed option of yogurts. It promotes the growth of good bacteria in your stomach and guts, keeping your pH levels balanced and maintaining the health of your guts. The linoleic acid in yogurt boost your metabolism, reduces the risk of breast cancer, and helps cool down the body overall. You can enhance its properties by adding some fruits and honey to it, so you’ll have the breakfast choice you love forever!
- Cottage Cheese
Cottage cheese has plenty of probiotics, protein and calcium, which promote stronger bones, quick renewal of your body’s damaged cells, and increase your metabolism. In addition, cottage cheese brings down the number of random cravings and ‘hunger pangs’ you have. Can be combined with some toast, eggs and ham.
- Feeling Nutty
Nuts are the best sources of essential and plant-sourced fatty acids and vitamin E, which are beneficial for reducing the damaged cells from free radicals, decrease inflammation, cleanse your blood and control your blood sugar levels, and because of the magnesium and potassium content do wonders for promoting heart health, strong hair follicles, and clear skin. You can eat them as are or added to some oatmeal.
- Eat Some Oatmeal
Go straight for some special fiber-rich oatmeal that is able to keep your digestive tracts healthy. They are known as a beta-glucan, important for managing your body’s cholesterol levels, helps fills you up faster and for longer hours. In addition, oatmeal reduces your blood pressure and is safe for those who are gluten-sensitive or intolerant.
By adding some honey and Chia seeds to it you’ll have the best choice of the day.
- Chia seeds
They are known to be a viscous fiber, which is important for your gut, as naturally provide a balance in the amount of food your stomach has to work with. They promote the healthy digestive system, help to lower your blood sugars and blood pressure and even protect your body’s cells from the free radicals.
Can be blended with some yogurt and berries turn into a scrumptious smoothie or mixed with some jam on toast.
They help reducing abnormal cell growth in the body, such ones that cause breast cancer. As they are rich in fiber, they are good for balancing your body’s insulin levels. Flax is also known to be one of the richest sources of protein, which is a good solution even for vegetarians. The best option is to grind them to a powder to be easy to digest, as their hard shells make it hard digestive.
- Green Tea
It is the warmest and healthiest drink from the ancient nutritional traditions of Japan and China. The green tea is cleansing your organs, hydrating the body, and fighting bad bacteria. In addition, it facilitates better concentration, can fight diabetes, helps in controlling the mood swings, while the hormone EGCG can help in protecting your nervous system and heart
Having a cup of green tea after any breakfast or on an empty stomach is a way of proper consumption.
- Protein Shakes
There is a variety of protein shakes, including those as brands or recipes you can make at home. The popular ingredients for preparing protein shakes include whey, egg, soy, which all help build muscles, control blood sugar levels, reduce hunger spasms and cravings, and help balance your body’s metabolism.
- A Cup Of Coffee
The caffeine in your classic morning cup improves your brain’s performance, as it increases alertness and concentration. Being a natural laxative and diuretic, it also helps promote better bladder and colon health. Its powerful properties reduce your chances of liver disease.
By adding some blended flax seeds, peanut butter and milk you will enjoy your own caffeine-driven protein shake.
So forget about your boring breakfasts and become creative!