7 healthiest foods for breakfast

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Doctor Bircher was always right: There’s nothing like oatmeal in the day. The original recipe is made with grated apple (including the core, which is the most important ingredient, according to Bircher), nuts, and lemon juice with a little milk and soaked overnight. By the way, the inventor of this dish was not the Swiss doctor: this raw dish was eaten for breakfast by shepherds in the Swiss Alps a hundred years before it was discovered by Bircher. Today, oatmeal absorbs quickly—but preparing it the night before to unlock all the nutrients in the oats and make it easier to digest works. Oat flakes keep you full for a long time, regulate digestion and provide energy to the body through protein, fiber and vitamins. It can also be combined in many ways: it can also be a warm English-style porridge in the winter.

Flax seeds 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 native product of Switzerland. Flaxseed oil has the highest concentration of omega-3 fatty acids, and the seed contains many other B vitamins, fiber, phosphate, and protein. Nutrients such as chia seeds in flaxseed are best absorbed when they are soaked first. It is best to add the seeds to Bircher muesli the night before or make a pudding from them. Those in a hurry prefer to use ground flaxseed.

Yogurt is a delicious all-round food and an ideal partner for those who prefer something light. During fermentation, hard-working lactic acid bacteria break down lactose into lactic acid. Milk becomes a more tolerable product than regular milk for people who are lactose intolerant. This process also extends the shelf life of the dairy product. Our ancestors already knew: the dairy product was probably invented in Eurasia several thousand years ago and is still more popular than ever. Yogurt is high in calcium, as well as many B vitamins, phosphates, magnesium, and potassium. Proteins in yogurt keep you full for a long time. Yogurt supports a healthy gut as it is probiotic. Yogurt is best eaten unsweetened, but with delicious fruit 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 packed with 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. In addition, eggs contain all eight amino acids that the body cannot produce on its own. Egg whites contain very few calories, so most people avoid fatty egg yolks. But the most valuable nutrients are found in the yolk – so don’t throw them away and save the calories elsewhere! Eggs have long had a bad reputation for the cholesterol they contain. Experts see 2-3 eggs per week without any problems. Depending on the activity level and meat consumption, even eggs can be eaten every day.

Sweet, sour and bitter: delicate pink citrus is not only delicious, but also a great morning snack. Especially in winter, it is useful to keep the vitamin C bomb in stock. If you’re on a diet, start your morning with a whole grapefruit (not just juice!). The pectin fiber in the fruit swells in the stomach and provides a slight feeling of satiety without causing a rise in blood sugar. Caution: Grapefruits have been shown to make drugs harder to break down. Therefore, it is recommended to consult a doctor before consuming grapefruit.

Originating from South America, green gold has become a worldwide favourite. Depending on your preference, the fruit can be prepared sweet or savory and is great as a spread, dip, in a smoothie or on its own. Do not be afraid of high-quality vegetable oil: unsaturated fats keep you full, lower cholesterol levels and even accelerate fat burning. Avocado contains vitamin E, B vitamins, magnesium, calcium and copper. Pro tip: Many of the essential nutrients and antioxidants that protect the immune system and boost fat burning are also found in the avocado seed. The core can be prepared fresh with a vegetable grater or ground into a dry powder and simply sprinkled with a dash of smoothies or muesli. Unfortunately, the hype surrounding avocados has led to social and environmental problems in their country of origin. That’s why the taste of the fruit should be taken occasionally—and it’s best to rely on fair-trade and organic avocados.

Yes, you read that right: vegetables for breakfast. What may sound strange in our environment is the norm in many cultures. Many prefer fruit for breakfast, but unfortunately they also contain a lot of fructose and, despite the fiber, they also raise blood sugar. Vegetables, on the other hand, are just as good, if not better, when it comes to vitamins and minerals. It doesn’t have to be a salad right away, but vegetables can also be packed into a breakfast omelet. Chard, spinach, and kale make smoothies and are delicious with apples or pears. (chj)

Source : Blick