You eat several food items in your daily routine life but if you include this in your meal would surely give you strength and more stamina building power
Coffee is an amazing beverage to start your day.
It’s high in caffeine, which has been shown to improve mood, alertness and mental performance.
Even small amounts of caffeine can achieve these effects
An analysis of 41 studies found the most effective dose to be 38–400 mg per day, to maximize the benefits of caffeine while reducing side effects .
This is roughly 0.3 to 4 cups of coffee per day, depending on how strong it is
Caffeine has also been shown to increase metabolic rate and fat burning. In one study, 100 mg of caffeine per day helped people burn an extra 79–150 calories over a 24-hour period
Bottom Line: Having a cup of coffee is a great way to start your day. The caffeine in it may improve mood, mental performance and metabolism.
Oatmeal is the best breakfast choice for cereal lovers.
It’s made from ground oats, which contain a unique fiber called beta-glucan. This fiber has many impressive health benefits, including reduced cholesterol .
In addition, beta-glucan is a viscous fiber that promotes feelings of fullness. One study found that beta-glucan increased levels of the “fullness hormone” PYY and that higher doses had the greatest effect Oats are also rich in antioxidants, which protect their fatty acids from becoming rancid. These antioxidants may also help protect heart health and decrease blood pressure Although oats don’t contain gluten, they’re often processed in the same facilities as gluten-containing grains. Researchers have found that most oats are indeed contaminated with other grains, especially barley .Therefore, people with celiac disease or gluten sensitivity should choose oats that have been certified as gluten-free.
One cup of cooked oatmeal contains about 6 grams of protein, which won’t provide the benefits of a higher-protein breakfast. Oatmeal made from steel-cut oats provides about twice as much protein.
Bottom Line: Oatmeal is rich in beta-glucan fiber, which lowers cholesterol and increases feelings of fullness. It also contains antioxidants.
. Chia Seeds
Chia seeds are extremely nutritious.
They’re also one of the best sources of fiber around.
In fact, one ounce (28 grams) of chia seeds provides an impressive 11 grams of fiber per serving.
What’s more, a portion of the fiber in chia seeds is viscous fiber.
Viscous fiber absorbs water, which increases the volume of food moving through your digestive tract and helps you feel full and satisfied
In a small study, people with diabetes who ate chia seeds for 12 weeks experienced reduced hunger, along with improvements in blood sugar and blood pressure Chia seeds are also high in antioxidants. They protect your cells from unstable molecules called free radicals, which are produced during metabolism
In another study of people with diabetes, chia seeds decreased the inflammatory marker CRP by 40%. Elevated CRP is a major risk factor for heart disease.
However, one serving of chia seeds provides about 4 grams of protein, which may not be optimal for breakfast.
Here is a recipe for chia pudding that contains more than 25 grams of protein.
High-Protein Chia Seed Pudding
- 1 ounce (28 grams) dried chia seeds.
- 1 scoop whey protein powder.
- 1 cup coconut milk or almond milk.
Nuts are tasty, satisfying and nutritious.
They’re a great addition to breakfast because they are filling and help prevent Even though nuts are high in calories, studies suggest you do not absorb all of the fat in them.
In fact, your body only absorbs about 129 calories from a 28-gram (1-ounce) serving of almonds This may be true for some other nuts as well, although at this time only almonds have been tested.
Furthermore, nuts have been shown to improve heart disease risk factors, reduce insulin resistance and decrease inflammation All types of nuts are also high in magnesium, potassium and heart-healthy monounsaturated fat.
In addition, Brazil nuts are one of the best sources of selenium. In fact, just two Brazil nuts provide more than 100% of the recommended daily intake of selenium .
Nuts are also beneficial for people with diabetes. In one study, replacing a portion of carbs with 2 ounces of nuts led to reduced blood sugar and cholesterol levels Topping Greek yogurt, cottage cheese or oatmeal with 2 tablespoons of chopped nuts provides crunch and flavor, while increasing your breakfast’s nutritional value.
Bottom Line: Nuts are filling, nutrient-dense foods that may help reduce heart disease risk and improve blood sugar control.
. Green Tea
Green tea is one of the healthiest beverages on the planet.
It contains caffeine, which improves alertness and mood, along with raising metabolic rate
Green tea provides only 35–70 mg of caffeine per cup, which is about half the amount in coffee.
Green tea may be especially helpful against diabetes. A review of 17 studies found that green tea drinkers had reductions in blood sugar and insulin levels It also contains an antioxidant known as EGCG, which may protect the brain, nervous system and heart from damage
Bottom Line: Green tea has many health benefits. It contains an antioxidant called EGCG, which has benefits for the brain and nervous system.
Whether or not you eat breakfast is a personal choice.
If you do eat in the morning, make sure to start your day off right by fueling your body with these healthy and nutrient-dense foods.