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? Keep reading as we share with you the top 10 morning foods that are easy to prepare and 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. 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 yolks contain 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 omelettes, scrambled eggs, or boil them – whatever way you like – and pair them with whole grain toast or sautéed vegetables, and your delicious breakfast is ready.

2. Oatmeal

Oatmeal is rich in carbohydrates, fiber, protein, vitamins, and minerals, making it a perfect morning food. With just one cup of oatmeal, you get 13 grams of protein, 8 grams of fiber, and essential minerals like iron, folate, zinc, and phosphorus, which are 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

Despite their tiny size, flax seeds are an excellent source of many essential nutrients, including omega-3 fatty acids. Omega-3 fatty acids are essential fats that lower LDL or bad cholesterol levels and reduce inflammation and damage, which otherwise could lead to chronic diseases like diabetes, heart diseases, and arthritis. Flaxseeds are also a great source of fiber, protein, antioxidants, and minerals like magnesium and selenium. Blend them into your morning smoothie or use them as a topping for oatmeal. If you want weight loss benefits, try them with yogurt. This powerful combination will boost your metabolism and keep you healthy and fit.

4. Berries

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 lowers 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 healthier 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 to enhance the taste and nutritional value of the toast.

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6. Nuts and Nut 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 Reports 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 tasks, 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, and the list goes on.

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 a 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.

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