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.betterhealth.vic.gov.au/health/healthyliving/breakfast
