What are the benefits of a healthy breakfast? The benefits of a healthy balanced breakfast are giving you long-lasting energy throughout the day. And this is because of its carbs, fats and protein content.
Eggs
Having eggs as a part of your breakfast is a wonderful thing because of its protein. And protein helps to build and maintain lean muscle mass. We all need protein especially when it comes to any type of resistance training.
What are the benefits of a healthy breakfast? iStock-photo credit: Mizina
Some of the health nutrients that eggs contain is lutein, Vitamin A, zeaxanthin, iron, calcium, etc.
Oatmeal
Oatmeal is a great go to breakfast because of its carbs and fiber content. The fiber in oatmeal will make you feel fuller. The nutrients in oats are iron, zinc, selenium, B vitamins, magnesium, manganese, etc. Berries are low-calorie fruit to add to your breakfast and they contain fiber and antioxidants.
Whole Grain Toast
Adding a whole grain toast to your breakfast is a nice addition. It is high in fiber and complex carbs and will help you feel full for an extended period.
Fruit
Fruit is also another good option to eat for breakfast. It is a great weight loss snack because it is low in calories and high in nutrients. Some good fruits that contain a high amount of potassium are bananas, oranges, mangoes, etc.
It also has one of the most important vitamins your body needs, which is Vitamin C. And Vitamin C is important when it comes to the powerful effects of antioxidants.
A 2020 research study revealed that people who ate eggs and toast for breakfast were significantly less hungry than those who just ate bran cereal with milk and orange juice. What this means is that eating eggs and toast for breakfast is a great at suppressing your appetite and keeping you feeling fuller throughout the day.
The Bottom Line is the benefit of a healthy breakfast providing energy that can carry you throughout the day. And providing important nutrients that your body needs such as protein, carbs, fiber, Vitamin C, etc.
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References
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2) B Keogh J, M Clifton P. Energy Intake and Satiety Responses of Eggs for Breakfast in Overweight and Obese Adults-A Crossover Study. Int J Environ Res Public Health. 2020 Aug 3;17(15):5583. doi: 10.3390/ijerph17155583. PMID: 32756313; PMCID: PMC7432073.
3) Mrowicka M, Mrowicki J, Kucharska E, Majsterek I. Lutein and Zeaxanthin and Their Roles in Age-Related Macular Degeneration-Neurodegenerative Disease. Nutrients. 2022 Feb 16;14(4):827. doi: 10.3390/nu14040827. PMID: 35215476; PMCID: PMC8874683.
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5) Krittanawong C, Narasimhan B, Wang Z, Virk HUH, Farrell AM, Zhang H, Tang WHW. Association Between Egg Consumption and Risk of Cardiovascular Outcomes: A Systematic Review and Meta-Analysis. Am J Med. 2021 Jan;134(1):76-83.e2. doi: 10.1016/j.amjmed.2020.05.046. Epub 2020 Jul 10. PMID: 32653422.
6) Shehzad A, Rabail R, Munir S, Jan H, Fernández-Lázaro D, Aadil RM. Impact of Oats on Appetite Hormones and Body Weight Management: A Review. Curr Nutr Rep. 2023 Mar;12(1):66-82. doi: 10.1007/s13668-023-00454-3. Epub 2023 Feb 15. PMID: 36790719; PMCID: PMC9930024.
7) Martins MS, Gonçalves AC, Alves G, Silva LR. Blackberries and Mulberries: Berries with Significant Health-Promoting Properties. Int J Mol Sci. 2023 Jul 27;24(15):12024. doi: 10.3390/ijms241512024. PMID: 37569399; PMCID: PMC10418693.
8) USDA- https://fdc.nal.usda.gov/food-details/1100740/nutrients
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