A healthy breakfast gives us energy and lets us start the day satisfied and without cravings. You should rely on the following 13 foods in the morning.
oatmeal
Instead of using ready-made muesli, which is usually very sugary, you should opt for oatmeal in the morning. Best in combination with fruit and yoghurt. There are a number of reasons for this: On the one hand, oatmeal provides energy thanks to the proteins, fiber and vitamins it contains, and on the other hand, oats support skin health. The best thing about this food: It keeps you full for a long time and regulates digestion.
Greek yogurt
Greek yogurt is currently booming in the food market. The reason for this is obvious: The milk product has a particularly creamy consistency and a pleasantly intense taste. In addition, the yogurt provides a lot of calcium and protein, but is lower in carbohydrates than normal yogurt. But: The original Greek yogurt contains almost ten percent fat, but low-fat variants are now also conquering the German market.
Grapefruit
Are you trying to lose weight right now? Then you should incorporate a grapefruit into your morning meal routine. As experts found in a study, just half a grapefruit before eating helps you lose weight faster. The reason for this is the indigestible fiber pectin, which promotes digestion and swells the gastrointestinal tract. Through this swelling, the saturation sets in faster, so that you automatically eat less. The fruit also has a positive effect on blood sugar and cholesterol levels.
Bananas
If you eat a banana in the morning, for example with oatmeal, you prevent food cravings in the morning. Compared to other types of fruit, the yellow fruit provides the most carbohydrates and makes you feel full for a long time. The fiber also ensures that the carbohydrates only go into the blood little by little, so that the insulin does not skyrocket too quickly. By the way: Even a single banana provides one sixth of the daily magnesium requirement.
Eggs
Eggs were long decried as unhealthy and were considered colesterine bombs. Fortunately, those days are over, because eggs are better than their reputation. They contain many micronutrients, vitamins, minerals and iodine. The high protein content supports satiety and thus helps with weight loss. The lecithin also contained in the egg not only protects the liver and colon mucosa, but also improves the ability to concentrate and memory. If that's not a reason to grab your breakfast egg in the morning.
peanut butter
Peanut butter's reputation is also worse than it deserves. Because: Peanut butter is not only delicious, it also helps with fat burning. But why is peanut cream healthy? This is due to their components, including vitamin E, magnesium and proteins. And the unsaturated fatty acids are also good for the cardiovascular system.
linseed
A spoonful of flaxseed in your muesli can work wonders – and stimulate digestion. This is because the mucilage in the seed coats acts as a swelling agent. The fatty oil also has a kind of lubricating effect and accelerates the transport of the intestinal contents. Best of all, studies have shown that flaxseed helps prevent various types of cancer.
coffee
A coffee in the morning is simply part of the process for most people. The popular hot drink, which has long been considered unhealthy, doesn't just wake you up. According to studies, it also protects against onset of colon cancer, prostate cancer, certain brain tumors, and cancers of the mouth and bladder. It should also significantly reduce the risk of developing type 2 diabetes. Well, if that is not a reason for breakfast coffee.
tea
You don't drink coffee? No problem. Tea also has a number of health benefits, and unlike coffee, it is also non-dehydrating. There is some evidence that, for example, regular consumption of green tea could lower the risk of cancer, dementia or cardiovascular disease.
Kiwi fruit
At 70 milligrams per 100 grams, kiwis are great suppliers of vitamin C. A large kiwi of 150 grams already covers our daily requirement of 100 milligrams of vitamin C. In addition, the exotic fruit has hardly any calories, a minimal fat content and a relatively high amount of fiber. For breakfast, kiwis are best eaten straight or as an addition to a smoothie or fruit salad.
orange juice
Freshly squeezed orange juice is a must for breakfast on Saturday or Sunday mornings. Orange juice is one of the few sources that provides the sun's vitamin D. And this is known to be associated with a lower risk of osteoporosis, depression and certain types of cancer.
Cranberry juice
Alternatively, you can also use cranberry juice, because it contains the great power of the small berry. Cranberries strengthen the immune system, protect against arteriosclerosis and stop stomach upsets. This is due to the healing properties of the secondary plant substances, the antioxidants, which keep cell-destroying free radicals in check and neutralize them. Health plus: Cranberries contain minerals such as iron, potassium, sodium and a number of vitamins.
Whole grain bread
Instead of using white flour products, you should always choose the whole grain variant. Because: Whole grains only slowly increase the blood sugar level compared to the white flour variant – and thus fill you up much longer. Anyone who eats toast or white bread is likely to be hungry again relatively quickly, as blood sugar drops again after a short time. Well then, bon appetite.