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10 Best Foods to Eat in the Morning

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best foods to eat in the morning

Breakfast is known to be one of the important meals of the day, as it breaks the nighttime fast and kick-starts a person’s metabolism.

If you like breakfast, choosing nutritious foods can provide energy for a long time and keep you full for hours. These foods are generally high in fiber, protein, healthy fats and micronutrients. In this article, learn about the best foods to eat in the morning.

1. Eggs

best foods to eat in the morning

They are an excellent source of protein, which helps support muscle synthesis. Because protein takes time to digest, it also helps keep you full. Eating eggs leads to high levels of high-density lipoprotein (HDL), also known as “good” cholesterol. People who have high levels of HDL have a lower risk of heart disease, stroke, and other health problems. According to one study, eating two eggs a day for six weeks increased HDL levels by 10%.

2. Protein Shakes

Homemade Protein Shakes

To be clear, there is no hard-and-fast rule about drinking protein shakes, and having too many of them in one day likely won’t have any long-term detrimental effects. Protein shakes promote muscle gain and improve performance and recovery. They also prevent muscle loss and may even help increase muscle mass during weight loss.

3. Wholegrains

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Wholegrains are rich in nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). Research suggests that eating whole foods as part of a healthy diet has a positive impact on cognitive function. Eating too few healthy carbs, like whole grains, can lead to brain fog and irritability. Opt for “brown” whole grains, bread, rice and pasta. Eating wholegrains in the morning is also a great way to boost productivity.

4. Nuts and Nut Butter

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“Nut kinds of butter contain a mix of nutrients including fiber, protein, B vitamins, phosphorous, zinc, and vitamin E,” explains Andrea Hasson, a registered dietitian at the Cedars-Sinai Nutrition Counseling Services. Most nut and seed butter have between 80-100 calories per tablespoon and 7-10 grams of mostly unsaturated fat. They also contain protein and fiber and can help you feel full for longer periods. Also, a new study has found that eating nuts consistently boosts brainwave frequencies associated with cognition, healing, learning, memory, and other key brain functions according to researchers at Loma Linda University.

5. Coffe

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According to the U.S. Department of Agriculture’s 2020-2025 nutritional guidelines, coffee is good for you. Good old coffee is one of the best sources of antioxidants in the western diet. A single cup of coffee contains vitamins B2, B3 and B5. B2 helps to prevent heart disease and cancer; B3 helps to balance blood cholesterol levels, and B5 helps stabilise blood sugar levels.

6. Bananas

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Eating bananas before breakfast or as part of a balanced meal may help promote satiety and aid digestive health. Bananas contain several important micronutrients, including potassium healthy blood pressure in some people, and vitamin C. Bananas are great with nut butter or on top of oatmeal or cereal.

7. Avocado

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A source of healthy unsaturated fats, avocados can support the brain. Consuming monounsaturated fats can lower blood pressure, and hypertension is linked to cognitive decline. Therefore, by reducing hypertension, unsaturated fats in avocados may reduce the risk of cognitive impairment. So go ahead and eat this trendy and tasty avocado toast – it’s packed with B vitamins and minerals from both avocado and whole grains.

8. Spinach

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Spinach and eggs provide many of the nutrients you need, so having this combination for breakfast gives you a nutritious start to the day and can provide you with many health benefits. Spinach is rich in vitamin B and other important vitamins such as A, E, K, and C which helps improve skin texture and treat many skin conditions. Spinach also helps protect the skin from the sun’s harmful ultraviolet rays.

9. Sweet Potatoes

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Just one sweet potato gives you 400% of the vitamin A you need every day. This helps keep your eyes and immune system healthy, your body’s defense against germs. It is also good for your reproductive systems and organs like the heart and kidneys. Try making these Brown Sugar Roasted Sweet Potatoes and get glowing skin without getting sick during the finales.

10. Green Tea

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Green tea contains caffeine and theanine, which can increase alertness and alertness, which is especially beneficial in the morning. Additionally, drinking this tea before exercise can increase fat burning and reduce muscle damage. Drinking three to five cups of green tea a day appears to be optimal for reaping the greatest health benefits.

SOURCEHetim
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