Breakfast is very important for proper nutrition and good health, and there are some foods that are recommended to be eaten to feel full and energetic and promote health in general.
In a report published byIt This Note That(Eat This, Not That), American writer Rebecca Strong says that eating foods rich in fiber and vitamins in the morning helps prevent diseases and strengthen the immune system, and increases – according to many studies – the rate of life expectancy.
According to the American Heart Association, eating vegetables, nuts, and whole grains, and reducing salt and trans fats, helps reduce the rate of death from cardiovascular disease.
Nutrition coach Shaun Alt says, “When we think about what foods we can eat to live longer, we need to look for foods that help reduce inflammation and oxidative stress, keep blood glucose steady throughout the day, balance fatty acids, not to mention provide a healthy body. Enough protein for the body.
What foods can provide us with these nutritional and health benefits:
Alt explains that oats are a great option for the morning meal, because “it helps manage glucose and insulin levels, as it contains an important percentage of high-fiber, slow-digesting carbohydrates.”
A 2011 National Institutes of Health study found that those who ate a diet rich in fiber, including whole grains specifically, were less likely to die.
A recent study published in the Journal of Nutrition also found that those who ate 100 grams of oats per day had lower levels of bad cholesterol and waist circumference, compared to those who ate 100 grams of wheat flour noodles per day.
The group that ate oats also had a lower risk of cardiovascular disease and hypercholesterolemia, thanks to the high percentage of fiber in oats.
2- Chia seeds
A study published in 2010 revealed that people with diabetes who regularly ate chia seeds experienced improvements in blood sugar levels and blood pressure. Chia seeds are also rich in antioxidants that can protect cells from damage caused by free radicals that cause cancer.
Onions belong to the garlic family, and contain organosulfur compounds that help prevent the growth of cancer cells. Onions and other vegetables of this type, such as garlic, leeks, and celery onions, are also high in flavonoid antioxidants, which are known for their anti-inflammatory effects.
Onions “not only add delicious flavour, they contain a variety of important nutrients,” Alt says.
Alt stresses that broccoli – a type of cabbage that also includes Brussels sprouts, cauliflower and kale – is a superfood we should consider adding to our breakfast.
This type of vegetable helps detoxify the body and prevent the growth of cancer cells. Broccoli also contains sulforaphane, a phytochemical that scientific studies have revealed that protects the walls of blood vessels from inflammation that leads to heart disease.
5- green leafy vegetables
The nutritionist recommends increasing the intake of green leafy vegetables in the morning, such as spinach and kale.
Studies have shown that eating more of this leafy green vegetable is associated with a lower risk of heart attack, stroke, and many types of cancer.
Spinach is a food full of carotenoids, compounds that research has shown to help prevent cancer cells from growing and spreading.
Leafy greens can also boost brain health and memory, as a 2018 study found that older adults who ate spinach daily had a lower risk of cognitive decline.
This type of fruit is one of the best breakfast foods. According to a 2013 Spanish study, those who ate berries several times a week had a 30% lower risk of death.
Researchers believe that the benefits of this fruit stem from the fact that it contains high amounts of polyphenols, which are linked to a reduced risk of many chronic diseases.
A study by the Journal of Agricultural and Food Chemistry concluded that blueberries are one of the best sources of antioxidants, and help lower levels of bad cholesterol.
A 2004 study of older adults revealed that eating two tablespoons of beans per day reduced the risk of death by 8%. The study confirmed that eating beans and other legumes, such as lentils, twice a week, reduces the risk of colon cancer.
Beans provide significant amounts of proteins and complex carbohydrates rich in fiber and essential trace minerals that help strengthen the immune system.
According to a 2013 Harvard Medical School study, eating a few walnuts a day adds years to life expectancy. The study revealed that those who ate a daily serving of one ounce of nuts were 20% less likely to die.
According to the American Heart Association, the omega-3 fatty acids found in salmon help reduce the risk of heart disease. A 2013 Harvard study revealed that those who ate this type of fish were 27 percent less likely to die, thanks to higher levels of omega-3 fatty acids.
A study published in 2019 and conducted on more than 180,000 people over a period of 30 years found that those who ate yogurt regularly had a 16% lower risk of developing high blood pressure, compared to those who ate it less than once a month.
This is likely due mainly to the nutrients that yogurt contains that help lower blood pressure, such as calcium. According to a Japanese study published in 2012, eating foods rich in probiotics can increase average longevity.
11- cottage cheese
Cottage cheese is a great source of protein and phosphorous that helps promote bone health. Studies have shown that eating this type of cheese can reduce insulin resistance and help prevent type 2 diabetes and heart disease.