A healthy breakfast is an essential part of your day, supplying you with the energy and nutrients your body needs to thrive.
The key to a balanced breakfast is to ensure you’re eating a variety of protein, fiber-rich carbs and better-for-you fats.
Bananas are an excellent source of potassium, vitamin B6, and magnesium. They also contain fiber, which aids digestion and can prevent gastrointestinal problems such as diarrhea.
They also provide three natural sugars – sucrose, fructose, and glucose – which offer a healthy source of energy without fat or cholesterol.
The ripe banana is also rich in soluble fiber, which dissolves in liquid and acts as a thick gel during digestion to help slow down the release of carbs into your bloodstream and regulate your appetite. Unripe bananas are high in resistant starch, a type of indigestible fiber that doesn’t get digested by your body and is responsible for their sponge-like texture (3)
If you want to enjoy a banana as a breakfast option, it’s important to pair it with something healthy and fatty such as peanut butter or natural yoghurt. Otherwise, it will only fill you up temporarily and leave you feeling sluggish.
Eggs are a great breakfast because they contain protein, which helps to keep your energy levels up throughout the day. They also contain many important vitamins and minerals.
These include vitamins A, D, B12 and folate. They also provide a healthy dose of iron and phosphorus.
However, eggs are high in cholesterol and should be eaten in moderation. A small amount of egg yolks can increase the levels of HDL, which is considered the “good” cholesterol.
In addition, they are a good source of lutein and zeaxanthin, which are important for eye health. They help to maintain clear vision and reduce the risk of age-related eye diseases like macular degeneration.
Flaxseed is not only a great source of omega-3s, but it’s also an excellent source of fiber and antioxidants. In addition, it has been shown to lower cholesterol and reduce inflammation.
In fact, ground flaxseed is a perfect way to make a heart-healthy breakfast. Try adding it to your morning smoothie or stirring it into a bowl of oatmeal.
A great source of protein, ground flaxseed also makes a good egg replacement. Simply replace an egg with one tablespoon of flaxseed and three tablespoons of water.
A great way to start the day, blueberries are rich in nutrients and antioxidants. They’re also low in calories and carbohydrates.
They contain folate, fiber, potassium and vitamins C and K.
Folate promotes a healthy heart, prevents cardiovascular disease, and builds red blood cells that carry oxygen throughout the body. Vitamin C helps with wound healing and boosts immunity.
Potassium regulates heart rate, metabolizes carbohydrates, and maintains proper muscle function.
One study found that a daily serving of freeze-dried blueberries could help lower blood pressure in people with prehypertension or mild hypertension. This benefit is believed to come from anthocyanins, flavonoid compounds that give blueberries their vibrant color.
Greek Yogurt Parfait
Fruit is a natural sweetener and adds vitamin-rich nutrients to yogurt parfaits, making them a healthy breakfast option. Parfaits can also be a good source of dietary fiber, which helps keep your digestive system working properly and reduces the risk of certain diseases.
Low-fat Greek yogurt is a great choice for a healthy breakfast because it is a good source of protein and calcium. However, don’t be tempted to use sugar-laden flavored yogurts; instead, choose plain or vanilla-based Greek yogurts.
The berries in these parfaits are also a good source of antioxidants and fiber, which will keep you full for longer. For a tasty and crunchy topping, try crunchy almond-flavored granola.