We all know a good breakfast is very important for us.
Something is very important about breakfast is never skip your breakfast. Here some reasons for this:
1: Eating breakfast makes you lose weight.
Eating breakfast could help fight obesity—and that weight-busting power has been touted for decades. But now newer findings suggest that this older research may have been misinterpreted. One study’s breakfast eaters reported more physical activity and another saw success in participants who changed their entire eating habits as a whole, The New York Times reports. More recent research finds the opposite of what we once believed: that eating breakfast is linked with slightly more physical activity, but not a direct change in the metabolism. For weight loss, the overall type and amount of food, along with your exercise plan, seems to be most important.
2: Breakfast is good for your heart.
According to the same research published in the American Journal of Clinical Nutrition, despite older claims that breakfast is good for your heart health, whether or not we eat breakfast seems to have very little to do with our cardiovascular system.
Here some easy and healthy breakfast you can try it.
Oatmeal
You may have noticed a heart-shaped seal on your box of oatmeal recently. The seal's there because oats contain beta-glucan, a type of fiber that's been shown to help lower cholesterol when eaten regularly. Need another reason to dig in? Oats are also rich in omega-3 fatty acids, folate, and potassium.
Steel-cut oats, which take about 15 minutes to cook, contain more fiber than rolled oats or instant varieties, but any type of oatmeal is a healthy choice. Just avoid the flavored kinds, which can be packed with sugar. Instead, sweeten your bowl with milk and a bit of honey, and top with fruit and nuts.
Bananas
There's nothing like a banana at breakfast to keep those mid-morning cravings at bay. The yellow fruit—especially when they're still a touch green—are one of the best sources of resistant starch, a healthy carbohydrate that keeps you feeling fuller longer.
"Slice it up and add it to cereal or oatmeal," Giovinazzo suggests. "It will add natural sweetness, so you may not need additional sugar."
Thanks to a healthy dose of potassium, an electrolyte that helps lower blood pressure naturally, bananas are a particularly good choice for people with hypertension.
Eggs
These incredible edibles have made quite a comeback in recent years. Once shunned for being high in dietary cholesterol (one yolk contains about 60% of your daily allotment), eggs are now embraced as a healthy source of protein and nutrients like vitamin D. Why the turnabout? Research has shown that the cholesterol in our food has less of an impact on blood cholesterol than previously thought.
"If, overall, you're choosing lean proteins and not eating a ton of fat and cholesterol, then eggs are a great thing to have in your diet," says Giovinazzo. The American Heart Association recommends that people with normal cholesterol limit their cholesterol intake to 300 milligrams per day.
Flaxseed
Sprinkling ground flaxseed into a smoothie or bowl of cereal will turn your breakfast into a gold mine of omega-3 fatty acids; just two tablespoons contains more than 100% of your recommended daily intake for those heart-healthy fats. Flaxseed, which has a nutty flavor, also is rich in fiber and lignan, an antioxidant that's been shown to protect against breast cancer.
Whole flax seeds will pass through your body without being digested, so be sure to buy them ground or grind them yourself with a coffee or spice grinder.
Strawberries
"Berries are superfoods because they're so high in antioxidants without being high in calories," Giovinazzo says. One cup of strawberries, for instance, contains your full recommended daily intake of vitamin C, along with high quantities of folic acid and fiber.
Strawberries are good for your ticker, too. A 2013 study found that women were less likely to have a heart attack over an 18-year period if they ate more than three servings of strawberries or blueberries per week. (Strawberries, like blueberries, are a good source of anthocyanins.)
Cereal
"Cereal can be tricky, because there are so many different kinds out there," Giovinazzo says. "Something with at least 5 grams of fiber and less than 5 grams of sugar is probably your best bet."
You'll find this winning combo in many whole-grain or bran cereals (such as shredded wheat), which as an added bonus are often fortified with riboflavin, folic acid, and other essential nutrients.
Top off your bowl with skim milk and fruit for the complete package: whole grains to fill you up, protein to supply all-day energy, and antioxidants to keep your immune system humming.
Whole-wheat bread
Carbohydrates are a breakfast mainstay, but the type of carbs you choose can make a big difference in the overall health of your meal. The simple rule to remember is that whole wheat and other whole grains—whether they're found in bread, toast, or English muffins—contain more fiber and nutrients than their white, refined counterparts.
