5 foods to start the day with for a healthy mind and body

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5 foods to start the day with (for a healthy mind and body)

It is essential to eat healthy at the start of the day. Just imagine a vehicle not having enough fuel, but its owner keeps pushing it; the vehicle might move for a while, but eventually it will break down. Similarly, food is the fuel for our bodies. If we keep our morning meals light, fresh, and healthy, the chances of our bodies staying energized for the whole day are higher.

Let us look at some of the best foods that one can have to kickstart their day.

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Eggs

Eggs are a top source of protein, keeping you satiated and energized all morning. They provide key nutrients such as choline (primarily concentrated in the yolk of the egg), which is necessary for brain and liver processes. Having eggs for breakfast can decrease calorie consumption later in the day and maintain muscle well-being. Boiled or scrambled, they're a healthy, convenient option to start a well-rounded morning meal.

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Greek Yogurt

Greek yogurt is full of probiotics that help you digest and maintain the health of your gut. It also contains a high amount of protein, calcium, and B vitamins and is fairly low in sugar, provided you opt for the plain version, as artificially sweetened Greek yogurts are a no-no. It is advised to include it with fruit or nuts by health professionals to make it richer in fiber and antioxidants, thus making a healthy and filling breakfast option, which keeps you energized for the whole day.

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Oatmeal

Whole oats are filled with beta-glucan (Beta-glucans are soluble fibers that come from the cell walls of bacteria, fungi, yeasts, and some plants). They might lower the risk of heart disease, a soluble fiber that reduces cholesterol and balances blood sugar. Oatmeal is particularly ideal for individuals who want to maintain heart health and suppress hunger. Complex carbohydrates contained in oatmeal provide sustained energy, and it's simple to add fruit, seeds, or a drizzle of honey to create a nutritious, comforting morning bowl.

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Berries

Berries such as blueberries, strawberries, and raspberries are low in calories yet high in fiber and vitamin C and are known for their potent antioxidants. Daily intake may decrease inflammation, enhance cognitive function, and benefit skin health. Their natural sweetness, along with their bright color, makes them an ideal addition to oatmeal, yogurt, or smoothies, a quick and tasty way to power up your morning with protective nutrients.

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Chia Seeds

Chia seeds are packed with plant-based protein, fiber, and omega-3 fatty acids. They plump up and form a gel-like texture when soaked, filling the stomach and aiding digestion, and are also beneficial in harsh summers to provide coolness to our bodies. Adding a single tablespoon to smoothies, overnight oats, or yogurt can satisfy hunger pangs and fuel energy levels while curbing cravings. It may be small in size, but it supports heart health, aids in weight management, and promotes healthy digestion.

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