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7 Ways To Level Up Your Breakfast

7 Ways To Level Up Your Breakfast

  • Malcolm Lamb

You probably don’t realize how important breakfast is, do you? 

During sleep, our bodies expend less energy, but that doesn’t change the fact that we go 6-8 hours without eating! By the time we get out of bed, our body is starving for nutrients, and fueling up with a good breakfast can make the difference between feeling energized or sluggish for the rest of the day. 

Breakfast Facts

  • People who eat breakfast are more likely to reach their recommended daily intakes of vitamins and minerals. 
  • Eating breakfast has been associated with higher test scores in students. 
  • People who regularly skip breakfast are at greater risk of cardiovascular disease. 

Building A Healthy Breakfast 

There are three main elements of a healthy, well-rounded breakfast. 

Protein 

Protein in breakfast can be tough because it often means waking up early and cooking rather than just pouring a bowl of cereal on your way out the door. But protein is absolutely essential to a good breakfast. Studies show that high-protein breakfasts can lower ghrelin levels, leaving you feeling fuller throughout the day. 

For many people, a protein shake in the morning can be a great, easy way to get their morning protein. 

Fiber 

Do you ever experience a mid-morning crash? Often, the food we eat for breakfast is quickly metabolized, leading to a quick spike in blood glucose levels followed by a sharp drop off. This can lead to tiredness and more hunger. Including fiber in your breakfast can keep you feeling full all morning. 

Healthy Fats 

Healthy fats (such as omega-3 fatty acids) form the third pillar of a healthy breakfast. These fats come from food sources such as nuts, avocados, coconut oil, cheese, and egg yolks. Fat is a source of essential fatty acids, and fat also helps the body absorb vitamin A, vitamin D, and vitamin E! 

7 Supplements To Fortify Your Morning

Breakfast can be a difficult meal to get right. After fasting all night, your body needs a little bit of everything to get back to normal. Supplementing in the morning is an easy way to fill in the gaps! 

Here are 7 supplements which are good for mornings. 

Folate 

Folate plays a crucial role in cell growth, DNA formation, and DNA repair. 

Calcium 

Everyone knows that calcium is good for bones, but calcium also plays a crucial role in muscle function. 

Iron 

Feeling fatigued? Low iron prevents red blood cells from carrying oxygen throughout your body. 

B Vitamins 

B vitamins are essential for your cells to create energy. Getting enough in the morning can set you up for the rest of the day. 

Beta-glucan

Beta-glucan is a soluble fiber for gut health and digestion. 

Vitamin C 

Vitamin C is a powerful antioxidant. Rid your body of harmful free radicals, and fortify your immune system! 

Vitamin D 

Nearly half of Americans are deficient in this important nutrient. Vitamin D is associated with bone health, immune function, and even a stable mood. 

Wrapping Up 

Breakfast is the foundation of your day, but getting the benefits of a good breakfast can sometimes be difficult! When we rush, we might grab a bowl of cereal or oatmeal or maybe a piece of toast, but our bodies need more than that to start the day! 

Take some time to put together a well-rounded breakfast with protein, fiber, and healthy fats. And where needed, consider supplementing to get the other nutrients you need to feel your best. 

Sources 

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/food-and-nutrition/art-20048294 

https://www.betterhealth.vic.gov.au/health/healthyliving/breakfast 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986439/ 

https://athlosacademies.org/healthy-breakfast-benefits-students/#:~:text=Children%20who%20eat%20breakfast%20at,who%20do%20not%20eat%20breakfast

https://www.nhs.uk/live-well/eat-well/different-fats-nutrition/#:~:text=A%20small%20amount%20of%20fat,with%20the%20help%20of%20fats

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