Top 10 healthy foods || top 10       healthy breakfast

Top 10 morning foods you should eat

every day

breakfast is the most important meal of

the day as what you eat in the morning

can affect your entire day

a study published in the international

journal of environmental research and

public health shows that eating a

healthy breakfast is linked with better

nutrient intake and improved overall

health but all breakfasts are not

created equal the quality matters a lot

so what should you eat in the morning to

stay healthy and energetic all day we will

share with you the top 10 morning foods

that are easy to prepare and are good

for your health

1) EGGS

want to start your morning with something simple

and nutritious eggs are the best option

they are full of protein and healthy

fats which keep you full for a longer

time and help in weight management while

giving you sufficient energy

a study published in the journal of

american college of nutrition shows that

when eggs are eaten at breakfast the

total amount of daily calories consumed

decreases additionally egg yolk contains

antioxidants lutein and zeaxanthin which

prevent eye disorders and improve vision

eggs are also one of the best sources of

choline an essential nutrient that

stimulates brain development and

improves liver function

prepare omelette scrambled eggs or boil

them whatever way you like and pair them

with whole grain toast or sauteed

vegetables and your delicious breakfast

is ready

2) OATMEAL

It is rich in carbohydrates fiber protein vitamins and

minerals making it a perfect morning

breakfast with just one cup of oatmeal you

get 13 grams of protein 8 grams of fiber

and minerals like iron folate zinc and

phosphorus essential for normal body

functioning a study published in the

journal nutritional reviews shows that

beta glucan a type of fiber present in

oats reduces ldl low density lipoprotein

cholesterol and lowers the risk of

cardiovascular diseases plus it also

promotes a feeling of fullness and

prevents overeating helping you maintain

your overall calorie intake for making

it more nutritious add a splash of dairy

or soy milk and almond butter just stay

away from the ones containing artificial

flavoring or added sugar

3) FLAXSEED 

Flaxseed despite their tiny size flax seeds are an excellent source

of many essential nutrients including

omega-3 fatty acids it is an essential

fat that lowers ldl or bad cholesterol

levels and reduces inflammation and

damage which otherwise could lead to

chronic diseases like diabetes heart

diseases and arthritis the list of

flaxseed benefits does not end with

omega-3 fatty acids it is also a great

source of fiber protein antioxidants and

minerals like magnesium and selenium are

you thinking about how to add them to

your diet blend them into your morning

smoothie or as a topping to oatmeal if

you want weight loss benefits try it

with yogurt this powerful combination

will boost your metabolism and keep you

healthy and fit

4) BARRIES 

How about starting your day with

something sweet and healthy eating

berries is a perfect way to do that they

are good in taste have beautiful colors

and are brimming with health benefits a

study published in the journal

circulation shows that a higher intake

of antioxidants present in berries is

associated with a lower risk of heart

diseases they are also rich in fiber

which helps you stay full until lunch

and lower your overall caloric intake

you can add them to your smoothie yogurt

and oatmeal or enjoy them as they taste

delicious in every way and if you are

going for frozen berries make sure they

do not contain any added sugar

5) WHOLE WHEAT TOAST 

Whole wheat toast is nutrient dense with

lots of fiber protein vitamins and

minerals because of these properties it

makes you feel full for a longer time

and boosts your metabolism plus whole

wheat bread contains fewer calories than

white bread and when you toast it the

glucose level in the bread alters which

significantly lowers the glycemic index

making it more healthy for you it is

easy to incorporate into your diet as it

goes with many things is easy to prepare

and is perfect for people who are always

on the go pair it with eggs or nut

butter this will enhance the taste and

nutritional value of the toast

6) NUTS AND NUTS BUTTER

 

A fistful of nuts is a great way to

start your day as they are rich in

protein essential fatty acids fiber

vitamins and minerals a study published

in the journal current atherosclerosis

report shows that nut consumption is

linked with a lower risk of

cardiovascular diseases they are also

rich in antioxidants which fight

inflammation and avoid cell and tissue

damage but the reason that makes them a

perfect morning food is their high fiber

and protein content which gives you an

abundant amount of energy to perform

your daily task helps you ward off

fatigue and reduces your daily caloric

intake nut butter is also a good choice

for breakfast it pairs well with almost

everything from fruits to smoothies to

toast

7) PROTEIN SHAKES 

If you want to have a protein-enriched breakfast but do not

have enough time for preparing fancy

foods protein shakes are the way to go

they provide you with your morning dose

of protein that keeps you full for a

longer time and the best thing is it is

low in calories so it's great if you're

on your journey to weight loss you can

also add your favorite fruits vegetables

seeds or nuts to protein shakes it is a

simple and easy way to add vitamins and

minerals to your daily diet to get

maximum benefits keep an eye on the

ingredients and choose the one without

added sugar or artificial sweeteners

8) BANANAS 

we all know bananas are the superstar of

potassium however their goodness is not

limited to just that

packed with filling fiber and other

valuable nutrients tossing some diced

bananas in your fruit bowl or morning

smoothie will lift your mood giving you

an energized start to the day what makes

bananas awesome is the resistant starch

that supports digestive health and does

not leave you feeling bloated or

lethargic as they are rich in potassium

they also lower your blood pressure and

reduce the risk of a heart attack add

them to your oatmeal with nut butter and

sprinkle some seeds over them this

delicious combination will supercharge

you for your day ahead 

9) GREEK YOGURT 

The nutritious light and super

healthy greek yogurt makes the perfect

morning food it is rich in protein and

calcium and contains probiotics that

support the healthy gut and immune

system a study published in the european

journal of nutrition shows that yogurt

consumption is associated with higher

nutrient intake better diet quality and

a favorable metabolic profile you can

combine it with fruits nuts and seeds to

make it more filling and healthy choose

the one without any added sugar or

flavors to avoid additional calories

10) COFFEE

Coffee not only helps you wake up but it

is also full of antioxidants that

neutralize the free radicals and reduce

inflammation and damage

according to the american diabetes

association drinking coffee reduces the

risk of developing type 2 diabetes it

also improves glucose metabolism making

it a perfect choice for a weight loss

journey but what you are putting in your

coffee is also important keep it simple

and reduce or avoid adding sugar or

heavy cream you can use non-fat or

plant-based milk and enjoy a cup of

healthy and delicious coffee with your

breakfast

NOTE

A good breakfast boosts your energy and

gets you ready for the day so never miss

it and add these foods to your morning

routine to notice more productive

changes in your day they are easy to

prepare healthy and most importantly

delicious

after eating a nutritious breakfast go

for morning meditation or exercise it

will make your morning routine more

healthy and positive i know it is hard

to adopt but it will pay off forever and

make your life beautiful

will you start eating these foods after

reading this article let us know in the

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