Breakfast has been considered the most important meal of the day. However, the composition of one’s breakfast will determine its benefits. Thus, for breakfast, one must choose the foods that can best provided them with their needed nutrients and enough energy that can last for a long time or at least until their next meal. The most recommended options for breakfast are as follows:

Eggs are not only healthy; they are also known for their nutrition benefits. Eating eggs makes one feel full, thus reducing their calorie intake when they eat another meal. Eggs also contribute in maintaining blood sugar and insulin levels. Meanwhile, eggs promote brain and liver health by serving as a source of choline. Reduced risk of heart disease has also been associated with egg consumption.

Greek yogurt is a popular health snack. This food contains concentrated levels of proteins, which can alleviate hunger and result in high thermic effect, that is, the increase in metabolic rate after meals. Yogurt also contributes in weight management by increasing the levels of hormones that promote fullness. Meanwhile, the conjugated linoleic acid that is also found in yogurt can promote fat loss and reduce the risk of breast cancer. Most notably, Greek yogurt is rich in probiotics that promote gut health.

  • Coffee

It turns out having coffee in the morning truly has health benefits. The caffeine in coffee improves mood, alertness, and mental activity. Caffeine has also been associated with increased metabolic rate and fat burning. Aside from caffeine, coffee also contains antioxidants that perform several functions, including reduction of inflammation, protection of lining of blood vessels, and decreasing the risk of diabetes and liver disease.

Oatmeal is another worthy member of the breakfast family.  It contains high amounts of fiber, which is associated with a number of health benefits such as reduced cholesterol levels. Aside from fiber, oatmeal contains antioxidants that promote heart health and decrease blood pressure.

Chia seeds are not only good source of fiber, they can also make one feel full by absorbing water and increase the food volume in the digestive tract. Diabetics also benefit from chia seeds, which can reduce hunger and improve blood sugar and blood pressure levels. Meanwhile, the antioxidants present in chia seeds the provide protection against free radicals.

In the end, breakfast remains an option for anyone. Still, its importance is proven by the nutritional benefits offered by its components. Thus, for those who are taking advantage of having this meal everyday, they should consume foods with the most important health rewards.