The 12 Healthiest Breakfast Foods
Posted by Lucy L. on February 29th, 2020 • 5 mins read
Eggs are packed with protein, and eating them as part of a balanced breakfast will keep you feeling full and satisfied all morning long. And, not only can they be cooked nearly an endless number of ways, eggs supply more than a dozen essential nutrients. They also have unique antioxidants that many people are deficient in. And, while eggs are high in cholesterol, they actually help to improve your cholesterol profile by raising HDL (or "good" cholesterol), while lowering LDL (or "bad" cholesterol).
Berries are one of the best fruits and breakfast. They not only add lots of color, they're delicious and low in calories. Berries are loaded with vitamins and minerals as well as antioxidants and phytonutrients, which have been shown to protect against heart disease and some cancers. Not only that, but they're rich in polyphenols, naturally occurring compounds that aid weight loss and stop fat from forming.
Try adding a cup of fresh or unsweetened frozen strawberries, blueberries, or raspberries to your oatmeal or plain yogurt.
Grapefruit is a great source of vitamin C and potassium. It also happens to be renowned as one of the best fruits for weight loss. Patricia Bannan MS, RDN, author of 'Eat Right When the Time Is Right,' notes, "Even if you changed nothing else about your diet, eating half a grapefruit before each meal may help you lose up to a pound a week. Researchers found that when obese people ate half a grapefruit before each meal, they dropped an average of 3.5 pounds over 12 weeks."
Grapefruit is filled with fiber which helps you feel fuller longer. This juicy, tangy fruit also helps lower insulin, a fat-storage hormone.
Many of us turn to coffee first thing in the morning for a jolt of energy, but it offers a lot more than that. Sipping java has been associated with a reduced risk of a number of diseases, including diabetes and prostate cancer. Those who drink coffee on a regular basis are likely to live longer too. Researchers believe the combination of caffeine and antioxidants are what makes it so beneficial, health wise.
Of course, pouring in sugar and cream or indulging in processed flavored drinks counteracts any potential benefits from drinking coffee, which means it's best to drink it black, or mix in a bit of coconut oil and cinnamon for a healthier kick.
Flaxseed is easy to add to many dishes, and just two tablespoons contains more than 100% of your recommended daily intake for those heart-healthy omega-3 fatty acids. Sprinkle some into a smoothie or on top of your yogurt for a delicious, healthy dish. Flaxseed not only has a pleasant, nutty flavor, it's also packed with fiber and lignan, an antioxidant that's been shown to protect against breast cancer.
Almond butter is high in protein, fiber, antioxidants and monounsaturated fats. Monounsaturated fat is actually believed to lower bad cholesterol in the blood. It's also a great source of protein that can help you feel fuller without becoming overly stuffed. Research has shown that people who eat nuts are less likely to become overweight than those who avoid them. Of course, as with most things, moderation is key, so you'll want to limit your portion to 1 to 2 tablespoons per sitting.
Cranberry juice makes a great alternative to your traditional glass of OJ. It helps limit bacterial growth and is well known for helping to fight off urinary tract infections, although it offers a lot more than that. This tart juice has been found to help promote heart health, and preliminary studies have suggested that compounds in cranberries can even increase the effectiveness of certain ovarian cancer drugs.
As it is high in natural sugars like other fruit juices, it's best to stick to small serving. Just be sure to choose 100 percent cranberry juice and don't confuse it with cranberry juice cocktail, which is filled with added sugars and other unwanted additives.
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