11 Ingredients For A Healthy Breakfast
Tea has similar effects to coffee, but contains more antioxidants. To boost your metabolism, 5 cups of tea are recommended daily.
The next time you go out without a healthy breakfast, be aware that it can lead to weight gain. Most of the time you then consume more calories during the day because you are hungry.
If you don’t know what to eat for breakfast, it’s best to read this post: Here we recommend various ingredients for a nutritious, delicious and healthy breakfast .
1. Oats
Oats are considered a superfood because they have numerous health-promoting properties: They reduce cholesterol levels and prevent heart problems.
Half a cup for breakfast is enough to benefit from these positive properties.
Improves the digestive process
Oats absorb a lot of water and therefore aid digestion. If you have a large meal before you during the day, breakfast oats is a good way to prepare your stomach.
The risk of diabetes is reduced
The soluble fiber in oats helps keep blood sugar levels low.
2. Natural yogurt
Greek natural yogurt has twice as much protein and calcium as normal yogurt. A cup of yoghurt is enough to fill you up and ensures a healthy start to the day. Prefer when buying:
- low-fat yogurts,
- Yogurt without artificial sweeteners and with
- natural taste (preferably pure).
If you don’t like plain yogurt, you can add fruit or a little honey.
3. Grapefruit
If you want to lose weight, we recommend a grapefruit for breakfast: It has been shown that half a grapefruit before each meal reduces excess fat in the body.
In addition, a grapefruit for breakfast regulates blood sugar levels throughout the day. This fruit also provides you with fluids and strengthens your immune system! A very healthy breakfast!
4. Whole wheat bread
Carbohydrates are essential for a healthy breakfast. However, not all carbohydrates are created equal. Above all, you should consume whole grain products!
The bakery has a variety of different types of bread, but you can also make the bread yourself if you feel like it. It is important to avoid refined flours and sugar.
5. banana
There is nothing better than a banana to satisfy our hunger in the morning. This delicious fruit is rich in potassium, which lowers blood pressure.
Bananas go very well with natural yogurt or oats. If you have diabetes, however, you should only consume this fruit in moderation, as blood sugar levels could rise. In this case, you can try half a banana a day so you don’t have to go without it completely.
6. Almond butter
If you don’t want to eat eggs every day, almond butter can be an excellent alternative because it is high in protein and unsaturated fat.
A little wholemeal bread or 1 banana / apple with almond butter are a very healthy breakfast.
Almond butter is just as healthy as peanut butter and ideal for anyone who is allergic to peanuts.
7. Watermelon
If you are thirsty after getting up, a piece of watermelon for breakfast is highly recommended. It consists of 90% water and is rich in lycopene, which is also responsible for the beautiful red color. This ingredient is very important for eye and heart health. It also prevents cancer.
A serving of watermelon is only 40 kcal and our body uses a lot more energy to break it down.
8. Blueberries
Fresh or from the freezer, blueberries are high in antioxidants. Numerous studies have shown that this fruit:
- improves memory,
- improves motor skills,
- lowers blood pressure and
- accelerates the metabolism.
Blueberries go well with oats and give them a particularly tasty note.
9th egg
There are numerous myths about the beloved egg. Many mistakenly believe that eggs greatly increase cholesterol levels.
One egg yolk contains 60% of the daily requirement of cholesterol. So you can consume 1 egg and 1 egg white or 2 egg whites for breakfast every day.
A nutrient-dense breakfast could consist of 2 egg whites, 1/2 grapefruit, and 2 slices of whole grain bread.
10. Coffee
The morning espresso has a number of advantages. Having 1 cup of coffee for breakfast every morning reduces the risk of developing diabetes or prostate cancer.
In order to benefit from the positive properties, this drink should be drunk without sugar and cream if possible. Prefer homemade coffee!
11. Tea
You don’t like coffee? Then tea can serve as well, it also contains stimulating caffeine and provides the body with fluids. Tea also contains far more antioxidants than coffee.
All teas are excellent (green, white, red, or black tea), but white and green teas contain the most antioxidants.
In addition to 1 cup of tea for breakfast, another 4 cups of tea are recommended during the day to boost your metabolism.
Simple is better
Alternatives for a quick breakfast outside the home are offered everywhere. But mostly these offers are anything but healthy. The foods mentioned in this post can form the basis of a healthy breakfast.
If you really don’t have time at home, pack the necessary groceries and have breakfast on the go or in the office.
