5 Breakfast Foods Everyone Should Know: Fight Fatigue, Boost Metabolism, Lower Inflammation

"Eat like a king, eat lunch like a prince and dine like a beggar."

It turns out that this old saying makes sense. Recent studies show that people who prepare breakfast as the largest meal are less likely to be overweight or sick compared to people who eat their most abundant food at lunch or dinner.

"The meal schedule can affect health due to its impact on the body's internal clock," said Marie-Pierre St-Onge, Ph.D., chair of the writing group and associate professor of nutritional medicine at the University of California. Columbia. He also added that planning meals and snacks would be extremely useful when it comes to preventing emotional feeding: "Many people find that emotions can trigger feeding episodes when they are not hungry, which often leads to eating too many calories from foods that have an low nutritional value "

It is important to start the day with nutritious foods that will increase your energy levels and help you get through the day. Eating healthy when you wake up will also help you make healthier choices during the day.

Plant-based foods are practically the ideal choice because they are packed with vitamins, minerals and fiber. Foods rich in vitamin B are particularly surprising, given that they provide you with a lot of energy. Fats and proteins of vegetable origin are filling, so they will keep you satisfied until lunchtime.

The 5 best foods you should include in your breakfast

1. Papaya

Papaya is known for its high content of vitamin C and potent anti-inflammatory properties. It is particularly good for digestive health, since its papain content helps digest the protein more easily. Papaya can be eaten alone, in a fruit salad or mixed with yogurt and granola.

2. Berries

What makes berries a great fruit choice is their low level of GI. They are abundant in antioxidants that prevent the damage of free radicals and keep the body healthy and happy. The berries are quite versatile, so you can consume them in many different ways! They are a great addition to fruit salads and green smoothies and have an excellent flavor when mixed with coconut yogurt and granola. Of course, you can eat them as well!

3. Bananas

Bananas are affordable and available year-round. They are full of vitamin B6 and potassium, which are beneficial to the nervous system. Also, they are a great source of tryptophan, which is good for hormones.

4. Chia seeds

Chia seeds are a source of complete protein, they are also high in B vitamins, essential fats, magnesium and iron. You can make a delicious and healthy breakfast by immersing them in almond milk or coconut milk and covering them with fruits such as berries and bananas.

5. Juices and green smoothies

The juices and green smoothies are great, as they give you the opportunity to be creative and make a new breakfast every day. Green juices give you easy energy to get to your blood quickly, while shakes give you more sustainable energy. Both options are loaded with vegetables such as lettuce, parsley, kale or whatever you choose.

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