It is important that you start off your day on a healthy note by consuming a nutritious breakfast. It is the primary meal that determines your well-being. What you choose to eat in the morning has the capacity to make or break your health. Check out these 12 foods that are ideal for your morning meals.
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Made out of ground oats, oatmeal is packed with a soluble fiber called beta-glucan, which can help bring down your cholesterol levels. It is also known to create a protective layer around the lining of your stomach, which would prevent hydrochloric acid from disrupting its functions.
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Many studies have observed how eating berries for breakfast can help modulate your blood pressure, stimulate your brain, and increase your metabolism. They are low in sugar and rich in potassium, fiber, and vitamins. Blueberries, blackberries, and raspberries can keep you away from heart diseases and diabetes.
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3. Green Tea
Consuming green tea allows you to consume your caffeine in moderation. Studies prove that green tea can prevent cell damage caused by junk food, reduce food cravings, and regulate your blood sugar levels. It is also high in antioxidants which can eliminate free radicals from your system. Additionally, it is known to stimulate your brain and lower your risk of numerous cancers.
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Eggs are rich in protein, B vitamins, vitamin D, E, and K, and have numerous health benefits. They can regulate your insulin and cholesterol levels, and improve your heart health. Studies have also observed how egg induces satiety in your body, preventing you from overeating and reducing your daily calorie intake.
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Nuts not only taste delicious, but are also packed with nutrients. Consuming nuts for breakfast can facilitate the smooth functioning of your digestive system and regulate the pH levels in your stomach. Nuts can do wonders to your skin and also provide plenty of fiber and vitamin E, which can strengthen your arteries.
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Rich in protein, vitamins, and iron, buckwheat a great breakfast choice. It is known to stimulate your digestive system, improve your heart health and prevent diabetes.It can even be consumed by those who are gluten intolerant and is non-allergic. Additionally, buckwheat contains numerous antioxidants and supplies vital minerals like magnesium and zinc.
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7. Wheat Germ
A rich source of folic acid and vitamin E, two tablespoons of wheat germ is known to supply you with about 10% and 15% of your daily requirement of folic acid and vitamin E respectively. Studies have observed how wheatgerm can stimulate your immune system and reduce the risk of heart diseases. Some researches also claim that it can slow down aging and improve brain function.
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All fruits are packed with numerous essential minerals and vitamins. They also happen to be rich in fiber, low on sugar, and comparatively low on calories. A cup of chopped up fruits can supply you with about 80-130 calories, depending on the fruits you choose. But it would be wise to stay away from citrus fruits first thing in the morning for they could cause acidity and gastric ulcers if consumed on an empty stomach..
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9. Chia Seeds
Chia seeds contain high levels of Omega-3 fatty acids, fiber, proteins, calcium, potassium, zinc, and phosphorus. They slow down your skin from aging, improve digestion, keep your heart healthy, fight diabetes, and stimulate your metabolism and energy. The best way to access the nutrients from these seeds is through grinding or soaking them.
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10. Flax Seeds
Like chia, flax seeds are also packed with fiber, Omega-3 fatty acids and lignans. They are best known for their ability to prevent numerous cancers. Other benefits include prevention of diabetes, avoiding inflammations, and reducing hot flashes in women.
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11. Cottage Cheese
A common source of protein, cottage cheese is also rich in numerous minerals like calcium, potassium, zinc, selenium, and magnesium. It can reduce the risk of breast cancer , fill you with B-complex vitamins, strengthen your bones, and keep a check on your cholesterol and blood sugar levels.
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12. Whole Grain Bread Without Yeast
Whole grain bread is filled with carbohydrates that are necessary for your body. Filled with protein, nutrients, B vitamins, and various trace minerals, wholegrain bread helps you prevent type 2 diabetes, obesity, certain cancers, and heart diseases.