Healthy Breakfasts You Can Add To Your Menu

We all know by now that breakfast is the most important meal of the day. So just because you know this is important doesn’t mean you should eat anything you think of. You should always take your time to eat breakfast before you start your day, and here are some of the healthy breakfast dishes you should add to your menu.

Eggs

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No doubt, eggs are nutritious and delicious. When you eat eggs for breakfast it gives you the feeling of fullness, and allows you to reduce calorie intake at the next meal, and can help you maintain a steady blood sugar and insulin quality.

Also, men who ate breakfast felt more satisfied in one survey and during the rest of the day took fewer calories than those who ate a bagel. Note that, lutein and zeaxanthin are present in egg yolks, giving you more nutrition that imaginable.

These antioxidants help to prevent eye problems, or eye diseases such as cataracts and age related macular degeneration, resulting in cataract surgery. Eggs are one of the leading choline suppliers, an essential healthy resource to the brain and the liver. While high in cholesterol, most people do not eat eggs, because they raise their cholesterol levels, so those who are health conscious they will only eat the egg whites, and discard the yolks while cooking eggs.

What is Wet AMD and Dry AMD?

Wet AMD is a retinal disease that can affect people as they age. It often occurs when abnormal blood vessels tend to grow or leaks fluid under the macula. The part of the eye that is responsible for sharp central vision and seeing fine details. It has been said that this fluid can damage and scar the macula, which can cause vision loss.

Who Can Develop Wet AMD?

Those who are more likely to develop Wet AMD:

• Live with Dry AMD (10-15% of cases progress to Wet AMD)
• Are 60 years or older
• A family history of Wet AMD
• Female
• Over weight
• Caucasian
• A history of smoking
• Hypertension
• Heart disease

What Is Dry AMD?

Dry Macular Degeneration, is also called age related macular degeneration. It is a progressive eye condition that affects adults, usually over the age of 60. It doesn’t typically cause symptoms in the early stages, but it may cause gradual vision loss as it progresses.

There are various of risk factors associated with dry macular degeneration, including smoking and a family history. Because of the lack of symptoms, routine vision screening is imperative to identify early signs of dry macular degeneration—as well as other eye diseases. 

It’s important that you follow recommendations to avoid the deterioration of your vision. There is no medication or procedure approved for treating age-related macular degeneration, but there are several medical and surgical options that are being studied in research trials.

Healthy Smoothies for Breakfast

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Most of the best breakfast recipes are smoothies, as they bundle a large serving of fruits and veggies for your first meal of the day. These days of making smoothies, some people discover that a handful of spinach is almost undetectable, so throw in a fruit smoothie to boost some of the nutrients!

Likewise, for an extra healthy kick, you might want to blend in a superfood such as hemp seeds, nut butter, matcha powder or maca powder. Be sure to make your smoothie the previous night and save it for a grab & go breakfast from the fridge, or prepare individual smoothie packs.

Divide the fruit, veggie, and superfood ingredients into a container for a single smoothie, prepping at once for as many days as you like. Store containers in the fridge, and blend one frozen pack with almond milk or juice in the morning and enjoy.

Overnight Chia Seed Oatmeal

If you want a healthy, homemade morning meal, overnight oats are the perfect breakfast, the best part is, you don’t need to add anything extra to your morning routine. Milk rolled oats, and a few other delicious ingredients are mixed in a bowl and placed in the refrigerator to cool overnight.

By morning, the oats are soft and creamy, much like slow-cooked oatmeal. Rich in omega-3s and other health benefits, Chia seeds add a light nutty flavor. Couple that to add some sweetness with a little maple syrup, cinnamon and vanilla, and you’re ready to go.

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Wheat germs

Wheat germ is indeed a component of the wheat kernel that contains a high concentration of vitamins and minerals. Also, it contains thiamine, manganese, and selenium. This is also high in fiber, boasting nearly 4grams of fiber in each 1-ounce (28-gram) serving. Be aware that selenium supplements and manganese is an essential benefit from wheat germs.

Studies suggest that deepening the cereal grain fiber intake will benefit you from weight loss. Eating a high-fiber cereal has been effective in one research and also reducing appetite and food intake, as well as helping to stabilize blood sugar after a meal.

Furthermore, people who take cereal fibers have lower risk of weight gain, makes it easy to lose weight. So, you can start your day with wheat germ to top your breakfast and yogurt or smoothies.

Berries

Berries are wonderful, and packed with antioxidants. Blueberries, raspberries, strawberries and blackberries are the most popular types. In sugar, they are lower than most fruits, but so far higher in fiber. Indeed, raspberries and blackberries each provide an impressive amounts of fiber (8 grams to be exact) per cup respectively 120 and 145 grams (44, 45).

It has been shown that berries reduce inflammatory signals, stop oxidation of blood cholesterol and keep the cells lining the blood vessels healthy. A more delicious way to eat berries is to mix your berries with cottage cheese, or Greek yogurt.

Thiamine, can also be known as thiamin or vitamin b1, it is a vitamin found in food, and manufactured as a dietary supplement and medication. Food sources of thiamine include whole grains, legumes, and some meat products as well as fish. Grain processing removes much of the thiamine content, so in many parts of the world cereals and flours are enriched with thiamine.

Thiamine Supplements and medications are available to treat and possibly prevent thiamine deficiency and other disorders that can result from it. This can include Beriberi and Wernicke Encephalopathy. There are other uses that include the treatment of Maple Syrup Urine Disease and Leigh Syndrome. Which is typically taken by mouth, but may also be given by intravenous or intramuscular injection.

Eating a variety of thiamine foods has many benefits, both physical and mental health. The human body does not produce its own thiamine; therefore it must be ingested from foods in your daily diet. Unlike other nutrients that can sometimes hard to get enough of, such as vitamin D or magnesium, thiamine is usually pretty easy to acquire from foods, assuming you eat enough calories overall — making thiamine deficiency easy to overcome.

What is the best source of thiamine? Some of the healthiest thiamine-rich foods include yeasts (like nutritional yeast), sea vegetables, certain whole grains, green veggies like asparagus and peas, seeds, beans, and fish. Benefits of eating thiamine foods include gaining more energy, staying focused and alert, protecting your memory, lifting your mood, and protecting your heart.

Green Tea

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Looking for healthy beverage to replace your soda? Try adding green tea to your diet. It contains caffeine, improving alertness and a great state of mind, as well as raising metabolic rate. Green tea only provides 35–70 mg of caffeine per cup, which is approximately half the amount in coffee.

Green tea can be of great assistance against diabetes. A study of 17 trials showed that there were decreases in blood sugar and insulin levels in green tea drinkers. Green tea also contains an antioxidant identified as EGCG, which can prevent damage to your brain, nervous system.

Physical Activity

Most importantly we must be physically active in order to help maintain a healthy weight and healthy heart. Diet alone isn’t good enough as you well know. Even if you don’t like to walk or run, I have found that a better choice of exercise is jumping rope and dancing.