Research after research has confirmed the importance of having breakfast in the morning to maintain the body’s condition throughout the day. The routine habit of having breakfast provides a number of amazing health benefits.
Now, what are the benefits of having breakfast in the morning that you should know? Check out the discussion below!
Why Is Breakfast Important?
Simply put, breakfast is important because it provides the body and brain with the necessary nutrients after fasting overnight. Nutrient intake in the morning helps the optimal functioning of the body’s organs.
According to research, those who regularly have breakfast are 40% less likely to experience obesity. In addition, the habit of having breakfast helps control blood sugar, bad cholesterol (LDL), and blood pressure. Work productivity is also supported by an adequate intake of nutrients from breakfast.
5 Benefits of Breakfast
Now, here are 5 benefits of having breakfast in the morning that you should be aware of:
Improves Focus & Memory
Breakfast is important for brain function to stay focused and productive. A lack of nutrient intake in the morning is at risk of disrupting concentration, short-term memory, and reducing alertness.
Controls Weight
Research shows that people who skip breakfast tend to experience weight gain compared to those who regularly have breakfast. This is because breakfast keeps you full longer, reducing the desire to overeat in the afternoon or evening.
Enhances Sports Performance
Breakfast replenishes the energy needed by the body to be active throughout the day, including during exercise. Research proves that athletes who regularly have breakfast have better performance and endurance during sports activities.
Controls Blood Sugar Levels
Skipping breakfast risks a drastic drop in blood sugar, which can trigger overeating and a spike in blood sugar levels a few hours later. Having breakfast regularly helps maintain stable blood sugar levels throughout the day.
Reduces the Risk of Heart Disease
Harvard researchers found that adult men who never have breakfast have a 27% higher risk of heart attacks compared to those who regularly have breakfast. It turns out that the habit of having breakfast is good for heart health!
Tips for Breakfast
To enjoy the various benefits mentioned above, here are some practical tips to make having breakfast a habit:
- Prepare your breakfast menu the night before, such as oatmeal or a sandwich.
- Set the alarm 15 minutes earlier to have a calm breakfast.
- Combine sources of carbohydrates, protein, and vegetables for a balanced breakfast.
- Bring healthy snacks if you’re worried about getting hungry before lunch.
- Start with a small portion if you’re just starting the habit of having breakfast.
Recommended Breakfast Menu
To maximize the benefits of breakfast, make sure to choose a healthy and nutritious menu in the morning. Here are some recommended simple yet nutritious breakfast menus:
Whole Wheat Bread with Cheese
Whole wheat bread paired with the smooth and savory melt of The Laughing Cow cheese is a light yet nutritious breakfast combination. Whole wheat bread is rich in fiber and vitamin B, while cheese contributes calcium, protein, and vitamin D.
Cheese Sandwich with Tomato and Lettuce
Fill whole wheat bread with slices of fresh tomatoes, lettuce, and The Laughing Cow cheese as the main filling. This healthy sandwich provides complex carbohydrates, plant-based protein, vitamin C and K from vegetables, as well as calcium and animal protein from cheese.
Oatmeal with Fruits
Oatmeal is a popular breakfast choice due to its fiber content, complex carbohydrates, and abundant plant-based protein. Combine oatmeal with fresh fruit slices such as bananas, kiwi, or berries for additional vitamins and minerals. This menu is filling enough until lunchtime.
Smoothie Bowl
If you’re tired of cereal, a smoothie bowl can be a refreshing alternative. Fill the smoothie bowl with fruits, milk/yogurt, and grains such as chia seeds or oats. Complete it with toppings like fruit slices, granola, or grated cheese for a more satisfying taste.
Boiled or Scrambled Eggs with Vegetables
Rich in quality protein, eggs are suitable as the main dish for breakfast. Cook them with green vegetables like spinach or watercress for a more balanced nutritional profile. Serve scrambled or boiled eggs with rice or whole wheat bread for a complete breakfast.
That’s the important overview of the significance of breakfast along with its benefits, tips, and practical breakfast menu. By cultivating the habit of having the right breakfast, you can enjoy peak performance throughout the day and avoid health risks. So, prepare your favorite breakfast menu and feel the difference in your daily activities
