October 1, 2020

15 ingredients for a healthy breakfast

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A good breakfast is the most important meal of the day. It gives you the right energy that you need to get a good start into the day. But then, of course, it is all about what you are consuming. Choosing the right food for breakfast can be of great help to start your day healthily.

We have drawn up a list of products that can have a huge impact on your physical condition. We will highlight the influence these products have on your body at the end of this article. Pay attention to the fifth product on this list in particular, because this one will make everyone happy.

1. Coffee

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A nice fresh cup of coffee in the early morning, the majority of people have it. They are convinced that it helps them to wake up a bit (for it to remain that way). And that’s right: coffee keeps us a lot more alert and ensures better performance. In addition, it has been proven that the caffeine in the coffee improves our mood and increases our metabolism. Furthermore, Coffee reduces the risk of diabetes and liver disorders. Enough reason to start the day with a nice cup of coffee! In addition to coffee, we have a healthy drink for the morning for you, read more about this on the next page.

2. Green tea

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Drinking green tea improves alertness and mood, which is, of course, pleasant in the early morning. Green tea is one of the teas processed the least, which means it contains the most antioxidants and natural substances. The tea is also good for the heart and blood vessels. In addition, it even seems to work against aging and prevents the development of cancer.

3. Oatmeal

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Oatmeal is the best type of all breakfast cereals. It is made from ground oats, which is very healthy because they contain beta-glucan, which is a unique fiber. This substance prevents you from being hungry and it reduces cholesterol. The antioxidants in oats generally reduce the risk of high blood pressure and keep the heart healthy. They also support the cells in the bloodstream. Oatmeal can also be combined perfectly with the fifth product on this list.

4. Protein shake

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Starting the day with a protein shake is not a bad idea at all. It reduces the appetite for the rest of the day and helps build muscle mass. Furthermore, protein shakes help to stabilize blood sugar levels. Protein is one of the most important components for the human body, providing not only the base to build muscles, but it is equally important for the bones, our skin, and for other tissues.

5. Greek yogurt

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Greek yogurt is creamy and full of proteins which are known to reduce a hungry feeling. Four other important reasons to eat Greek yogurt for breakfast are: it is high in protein, low in carbohydrates, good for your gut and it is a source of vitamin B12. In addition, it is also a source of calcium, which is a requirement for healthy bones. Delicious to consume with oatmeal but also with the following product!

6. Nuts

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Nuts are filling and healthy. They contain vitamins and minerals such as magnesium, potassium, calcium, iron, copper, and selenium. The substance arginine is in nuts as well, this makes the blood vessels wider so that oxygen-rich blood will flow through the body more freely. This way the chance of increased blood pressure and heart problems is being diminished. Not only are nuts good for the heart and blood vessels, but they also contain many nutrients that are good for the hair, skin, and nails.

7. Chia seeds

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Chia seeds are a natural product known as superfoods. They contain many nutrients that can supplement some of the daily consumptions our body requires, including proteins that help build muscle and tissue in the body. In addition, chia seeds provide a good intake of calcium through our body. Calcium is the most important building material for our bones. People with cardiovascular disease or who are at high risk of it are also advised to eat chia seeds.

Chia seeds can also help to balance the blood sugar level. This is because the conversion of carbohydrates into glucose (sugar) is slowed down. This means that less insulin needs to be produced. This, in turn, helps to lose weight, which is an important added extra for many people.

8. Fruit

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From an early age, you have probably been told countless times that eating fruit is healthy. This is not a lie. Fruit is indeed very nutritious and rich in vitamins, fiber, and potassium. The natural sugar in fruits is exactly what you need to wake up your body in the morning and keep your brain running. In addition, the consumption of fruits over a period of time also reduces the risk of chronic diseases significantly.

9. Berries

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Berries do not only help you to improve your health, but they also help you burn more fat and lose weight easier. Berries are important suppliers of vitamins, minerals, and fiber, and contain relatively few calories.

These fruits also lower blood pressure, blood sugar levels, the risk of atherosclerosis and cardiovascular disease. In addition, they protect you against common types of cancer and they delay the development of tumors.

10. Eggs

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It has been proven that eating eggs at breakfast helps you to feel full throughout the day, reducing your calorie intake with your next meal. Although they are high in cholesterol, they do not increase cholesterol levels in most people. In fact, they reduce the chance of suffering from heart disease and improve insulin sensitivity. Eggs stimulate your metabolism and help you burn more fat around your belly. The yolks prevent fat absorption and provide you with iron, vitamins A and B-12.

11. Cottage cheese

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Cottage cheese is also called Hüttenkase and is a low-calorie cheese with a mild taste. This product has grown in popularity considerably in recent years, partly because it is so healthy.

The soft, creamy cheese is full of essential substances. The protein in the cheese accounts for more than 70% of the calories. Furthermore, it also has considerable amounts of vitamins B1, B3 and B6, and vitamin A, iron, magnesium, calcium, zinc and copper. This will strengthen the bones and it is good for our digestion. In addition, a portion of this Hüttenkase also ensures that you will not feel hungry for the time being.

12. Linseeds

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Linseed (also called flaxseed) is – just like chia seeds – known as a superfood. The small seeds have a nutty, bitter taste and are good for the heart and the blood vessels, among other things. In addition, it is an ideal product for intestinal problems, because it is full of fibers. This is because the fibers ensure that sugars are absorbed into the blood slower, which results in fewer blood sugar fluctuations.

The seeds are multifunctional because you can add them to almost anything: for example to bread, to porridge, to a smoothie or to a salad.

13. Tomatoes

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Just like with linseed, you can do anything with tomatoes. You can put them on a sandwich, add them to a salad, to soup etc. These red fruits are extremely healthy. By consuming them in the morning, you immediately ensure good hydration. Tomatoes are rich in water and antioxidants (including chlorogenic acid) that are thought to have the effect of lowering our blood pressure. Furthermore, carbohydrates and minerals provide us with the energy we need.

Tomatoes are also a good source of vitamin C, which contributes to a well-functioning immune system. This protects your body against all kinds of viruses, bacteria, fungi, and parasites. It also helps clean up waste products in your body and keeps your bones and teeth strong.

14. Sweet potatoes

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Did you know that by eating one sweet potato only, you are already taking in vitamin A, B6, vitamin C, E, and vitamin K? All these vitamins are necessary for good health. In addition, the plant contains fiber, manganese, phosphorus, copper, and riboflavin, which play a major role in keeping blood sugar levels stable, supporting good vision and improving the immunity of your body.

The advantage is that you can also variegate endlessly with the sweet potato. You can eat, bake, roast, cook or grill it raw. It depends on what you prefer for breakfast…

15. Kale

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It may sound strange to use kale to start off your day with, but there certainly is a good reason for that. Just like all the products listed above, kale is extremely good for humans. This ‘super vegetable’ is packed with vitamins and healthy properties. Moreover, the cabbage also stimulates the burning of fat and contributes to a purification of the body.

For example, did you know that kale contains more vitamin C than an orange? So instead of fresh orange juice, prepare a kale smoothie in the morning!

We have listed a list of 15 products. If you regularly consume these 15 healthy products at breakfast, you will feel even better and you will be able to concentrate much more… What you eat for breakfast has a major impact on your physical condition. Be aware of it and it will improve your quality of life.