00:00Top 10 Morning Foods You Should Eat Every Day
00:03Breakfast is the most important meal of the day as what you eat in the morning can affect
00:08your entire day. A study published in the International Journal of Environmental Research
00:13and Public Health shows that eating a healthy breakfast is linked with better nutrient intake
00:18and improved overall health. But all breakfasts are not created equal. The quality matters a lot.
00:24So what should you eat in the morning to stay healthy and energetic all day?
00:28Keep watching! In today's video, we will share with you the top 10
00:32morning foods that are easy to prepare and are good for your health.
00:36Number 1. Eggs Want to start your morning with something
00:40simple and nutritious? Eggs are the best option. They are full of protein and healthy fats which
00:46keep you full for a longer time and help in weight management while giving you sufficient energy.
00:52A study published in the Journal of American College of Nutrition shows that when eggs are
00:56eaten at breakfast, the total amount of daily calories consumed decreases. Additionally,
01:02egg yolk contains antioxidants, lutein, and zeaxanthin, which prevent eye disorders and improve vision.
01:09Eggs are also one of the best sources of choline, an essential nutrient that stimulates brain development
01:14and improves liver function. Prepare omelet, scrambled eggs, or boil them, whatever way you like,
01:21and pair them with whole grain toast or sauteed vegetables and your delicious breakfast is ready.
01:26Number 2. Oatmeal It is rich in carbohydrates, fiber,
01:31protein, vitamins, and minerals, making it a perfect morning food. With just one cup of oatmeal,
01:37you get 13 grams of protein, 8 grams of fiber, and minerals like iron, folate, zinc, and phosphorus,
01:44essential for normal body functioning. A study published in the journal Nutritional Reviews
01:49shows that beta-glucan, a type of fiber present in oats, reduces LDL low-density lipoprotein cholesterol
01:57and lowers the risk of cardiovascular diseases. Plus, it also promotes a feeling of fullness
02:02and prevents overeating, helping you maintain your overall calorie intake. For making it more nutritious,
02:09add a splash of dairy or soy milk and almond butter. Just stay away from the ones containing
02:14artificial flavoring or added sugar. Number 3. Flaxseed
02:19Despite their tiny size, flaxseeds are an excellent source of many essential nutrients,
02:24including omega-3 fatty acids. It is an essential fat that lowers LDL or bad cholesterol levels
02:31and reduces inflammation and damage, which otherwise could lead to chronic diseases like diabetes,
02:37heart diseases, and arthritis. The list of flaxseed benefits does not end with omega-3 fatty acids.
02:44It is also a great source of fiber, protein, antioxidants, and minerals like magnesium and
02:49selenium. Are you thinking about how to add them to your diet? Blend them into your morning smoothie
02:55or as a topping to oatmeal. If you want weight loss benefits, try it with yogurt. This powerful
03:01combination will boost your metabolism and keep you healthy and fit.
03:04Number 4. Berries How about starting your day with something sweet
03:10and healthy? Eating berries is a perfect way to do that. They are good in taste, have beautiful colors,
03:16and are brimming with health benefits. A study published in the journal Circulation
03:21shows that a higher intake of antioxidants present in berries is associated with a lower risk of heart
03:26diseases. They are also rich in fiber, which helps you stay full until lunch and lower your overall caloric
03:32intake. You can add them to your smoothie, yogurt, and oatmeal, or enjoy them as they taste delicious
03:38in every way. And if you are going for frozen berries, make sure they do not contain any added sugar.
03:44Number 5. Whole Wheat Toast
03:47Whole wheat toast is nutrient-dense with lots of fiber, protein, vitamins, and minerals.
03:53Because of these properties, it makes you feel full for a longer time and boosts your metabolism.
03:58Plus, whole wheat bread contains fewer calories than white bread, and when you toast it, the glucose
04:04level in the bread alters, which significantly lowers the glycemic index, making it more healthy
04:09for you. It is easy to incorporate into your diet as it goes with many things, is easy to prepare,
04:15and is perfect for people who are always on the go. Pair it with eggs or nut butter. This will enhance
04:21the taste and nutritional value of the toast. We've made it halfway through our list, and we sincerely
04:27hope you've enjoyed it so far. Please don't forget to subscribe to my channel. Hit the like button
04:31and ring the notification bell if you want to see more content like this. Let's move forward with the
04:37video. Number 6. Nuts and Nut Butter
04:41A fistful of nuts is a great way to start your day as they are rich in protein, essential fatty acids,
04:47fiber, vitamins, and minerals. A study published in the journal Current Atherosclerosis Report shows
04:54that nut consumption is linked with a lower risk of cardiovascular diseases. They are also rich in
04:59antioxidants, which fight inflammation and avoid cell and tissue damage. But the reason that makes
05:05them a perfect morning food is their high fiber and protein content, which gives you an abundant
05:10amount of energy to perform your daily task, helps you ward off fatigue, and reduces your daily caloric
05:15intake. Nut butter is also a good choice for breakfast. It pairs well with almost everything from
05:21fruits to smoothies to toast, and the list goes on. Number 7. Protein Shakes
05:27If you want to have a protein-enriched breakfast but do not have enough time for preparing fancy foods,
05:32protein shakes are the way to go. They provide you with your morning dose of protein that keeps you
05:37full for a longer time. And the best thing is it is low in calories, so it's great if you're on your
05:43journey to weight loss. You can also add your favorite fruits, vegetables, seeds, or nuts to protein shakes.
05:49It is a simple and easy way to add vitamins and minerals to your daily diet.
05:54To get maximum benefits, keep an eye on the ingredients and choose the one without added
05:59sugar or artificial sweeteners. Number 8. Bananas
06:03We all know bananas are the superstar of potassium. However, their goodness is not limited to just that.
06:10Packed with filling fiber and other valuable nutrients, tossing some diced bananas in your
06:15fruit bowl or morning smoothie will lift your mood, giving you an energized start to the day.
06:20What makes bananas awesome is the resistant starch that supports digestive health and does not leave
06:25you feeling bloated or lethargic. As they are rich in potassium, they also lower your blood pressure
06:30and reduce the risk of a heart attack. Add them to your oatmeal with nut butter and sprinkle some seeds
06:36over them. This delicious combination will supercharge you for your day ahead.
06:40Number 9. Greek Yogurt The nutritious, light, and super healthy Greek yogurt
06:46makes the perfect morning food. It is rich in protein and calcium and contains probiotics that
06:51support the healthy gut and immune system. A study published in the European Journal of Nutrition
06:57shows that yogurt consumption is associated with higher nutrient intake, better diet quality,
07:02and a favorable metabolic profile. You can combine it with fruits, nuts, and seeds to make it more
07:08filling and healthy. Choose the one without any added sugar or flavors to avoid additional calories.
07:14Number 10. Coffee Coffee not only helps you wake up, but it is also full of antioxidants that
07:21neutralize the free radicals and reduce inflammation and damage. According to the American Diabetes
07:26Association, drinking coffee reduces the risk of developing type 2 diabetes. It also improves glucose
07:33metabolism, making it a perfect choice for a weight loss journey. But what you are putting in
07:38your coffee is also important. Keep it simple and reduce or avoid adding sugar or heavy cream.
07:44You can use nonfat or plant-based milk and enjoy a cup of healthy and delicious coffee with your breakfast.
07:51A good breakfast boosts your energy and gets you ready for the day, so never miss it and add these
07:56foods to your morning routine to notice more productive changes in your day. They are easy to prepare,
08:02healthy, healthy, and most importantly, delicious. After eating a nutritious breakfast, go for morning
08:08meditation or exercise. It will make your morning routine more healthy and positive. I know it is
08:14hard to adopt, but it will pay off forever and make your life beautiful. Will you start eating these foods
08:21after watching this video? Let us know in the comment section below. Make sure to subscribe so you don't
08:26miss out on my future videos. Don't forget to like and share. Stay Healthy!
