Eat breakfast properly: The seven healthiest foods for breakfast

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Dr. Bircher was always right: There’s nothing like oatmeal muesli to start the day. The original recipe is made with grated apple (including the peel, which is the most important ingredient, according to Bircher), hazelnuts and lemon juice with a little milk and soaked overnight. By the way, the inventor of this dish was not a Swiss doctor: This raw food dish was eaten for breakfast by dairy farmers in the Swiss Alps a hundred years before Bircher discovered it. Today oat flakes soften quickly; However, it is still worth preparing them the night before to release all the nutrients in the oats and make them easier to digest. Oatmeal keeps you full for a long time, regulates digestion and provides energy to the body thanks to protein, fiber and vitamins. They can also be combined in many different ways: You can also enjoy hot English-style porridge in winter.

Flaxseeds have been forgotten in recent years due to the hype surrounding the superfood chia. Flaxseed has almost the same nutritional values ​​as chia seeds, but it is a domestic product. Flaxseed oil has the highest concentration of omega-3 fatty acids, and the seeds contain many other B vitamins, fiber, phosphate and protein. Nutrients in flaxseeds, such as chia seeds, are best absorbed if they are pre-soaked. It’s best to add the seeds to your Birchermüesli the night before or make a pudding from them. If you are in a hurry, it is better to use ground flaxseed.

Yogurt is a versatile delicious food and an ideal partner for those who prefer something light. During fermentation, hard-working lactic acid bacteria break down lactose into lactic acid. The milk combines to create a product that is more tolerable than regular milk for people with lactose intolerance. This process also extends the shelf life of the dairy product. Our ancestors already knew this: Dairy was probably invented in Eurasia several thousand years ago and is still more popular than ever. In addition to plenty of calcium, yoghurt contains many B vitamins, phosphate, magnesium and potassium. The proteins in yoghurt keep you full for a long time. Since it is probiotic, yoghurt provides a healthy intestine. The best way to enjoy yogurt is combined with unsweetened, yet delicious fruits and nuts.

Eggs are a true gift of nature: not only are they an inexpensive source of protein and healthy fats, they are also quick and versatile to prepare. They are full of vitamins and minerals: vitamins A, B2, D, B6, B12 and K, as well as zinc, iron and selenium, folic acid, phosphates, calcium, sodium and potassium. Moreover, eggs contain all eight amino acids that the body cannot produce on its own. Egg whites contain few calories, so many people avoid fatty egg yolks. However, the most valuable nutrients are found in the egg yolk; so don’t throw it away and save the calories elsewhere! Eggs have long had a bad reputation for their cholesterol content. Experts think that 2-3 eggs a week are OK. Depending on your activity level and meat consumption, you can even eat eggs every day.

Sweet, sour and bitter: the delicate pink citrus fruit is not only delicious, but also a great morning pick-me-up. It is beneficial to keep the vitamin C bomb in stock, especially during the winter months. If you’re on a diet, you should start your morning with a whole grapefruit (not just the juice!). The fiber pectin in fruit swells in the stomach and makes you feel slightly full without causing your blood sugar to spike. Caution: Grapefruits have been proven to make it harder for medications to break down. Therefore, it is recommended to consult your doctor before consuming grapefruit.

Green gold from South America has become a worldwide favorite. The fruit can be prepared sweet or savory depending on your preference and is great as a spread, as a dip, in a smoothie or on its own. Don’t be afraid of high-quality vegetable oils: unsaturated fats keep you full, lower your cholesterol levels and even promote fat burning. Avocado contains vitamin E, B vitamins, magnesium, calcium and copper. Pro tip: Many of the most important nutrients and antioxidants that protect the immune system and increase fat burning are also found in avocado seeds. You can prepare the seeds fresh with vegetable grater or dry them and turn them into powder and sprinkle a pinch on smoothies or muesli. Unfortunately, the hype around avocados has led to social and environmental problems in their countries of origin. Therefore, fruits should be enjoyed occasionally and it is best to rely on fair trade and organic avocados.

Yes, you read that right: vegetables for breakfast. Things that may seem strange in our environment are the norm in many cultures. Many people choose fruits for breakfast, but unfortunately fruits also contain a lot of fructose, which, despite being fibrous, also increases blood sugar. Vegetables, on the other hand, have just as good, if not better, conditions in terms of vitamins and minerals. It doesn’t have to be a salad, but you can add vegetables to your breakfast omelet. Chard, spinach, and kale are welcome in a smoothie and are quite delicious with apples or pears. (chj)

Source : Blick