There is no better way than to start a day with a scrumptious breakfast. A nutritious breakfast may provide long-lasting energy and keep you full for hours.

A good breakfast is typically high in fiber, protein, healthy fats, and micronutrients.

In this rushed world, most of us are dependent on commercial breakfast foods that may be high in sugar, refined carbs, and additives. Instead, why not try some nutrient-dense fresh options?

With this in mind, let’s explore the 11 best morning foods that are not just nutritious but are powerful allies in building and maintaining robust health.

But how do these foods protect our health? Well, in today’s video, we will find that out in detail.

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⌛Timestamps:
⏱️ Intro - 0:00
1. Oatmeal – 01:11
2. Greek Yogurt – 02:24
3. Berries – 04:00
4. Eggs – 05:24
5. Chia Seeds – 06:59
6. Green Tea – 08:28
7. Whole Grain Toast – 10:15
8. Nuts – 11:37
9. Avocado – 12:48
10. Spinach – 14:41
11. Bananas – 16:17
Who should not consume these foods – 17:40

🎵 Music:
https://www.youtube.com/audiolibrary/...
https://www.epidemicsound.com/

✍️ Summary:
Oatmeal
At its core, oatmeal is rich in soluble fiber, especially a type called beta-glucan. When consumed, beta-glucan dissolves in the digestive tract, forming a thick, gel-like substance. This substance binds to cholesterol and bile acids in the intestines, preventing their absorption into the body. The liver then uses up more cholesterol to replace bile acids, effectively lowering the levels of LDL (bad) cholesterol in the blood.

Greek Yogurt
Greek yogurt, celebrated for its creamy texture and tangy taste, makes a great smoothie or may be added to your oatmeal. When you consume Greek yogurt, the body breaks down the protein in it into amino acids, which are then used to repair muscles, especially after exercise or any physical activity. The protein also promotes a feeling of fullness, reducing hunger and aiding in weight management by decreasing the likelihood of overeating.

Berries
Be it your morning smoothie or a cereal bowl, berries, including strawberries, blueberries, raspberries, and blackberries, work as the perfect toppings packed with a vast array of nutrients.
Their high levels of antioxidants, particularly vitamin C, flavonoids, and anthocyanins, neutralize free radicals, unstable molecules that may cause oxidative stress, leading to cellular damage and increased disease risk. One study in healthy men found that consuming a 300-gram portion of blueberries helped protect their DNA against free radical damage.


Eggs
Eggs, often hailed as a "superfood," offer a compact nutrient package that may significantly benefit health through various mechanisms. The protein in eggs is complete, meaning it contains all nine essential amino acids in the right ratios required by the human body for growth and repair. The body uses the amino acids from eggs to build tissues, enzymes, hormones, and other vital proteins.

Chia Seeds
Chia seeds, tiny yet mighty, are renowned for their remarkable health benefits, attributed to their dense nutritional profile. When it absorbs water, it may grow up to 10 to 12 times its original size. Thus, it also provides hydration when consumed. Many health conscious people prefer overnight chia bowls with added toppings, yogurt, and honey for their breakfast.
Moreover, the omega-3 fatty acids in chia seeds, primarily alpha-linolenic acid, help reduce inflammation, a key factor in the development of cardiovascular diseases.

Green Tea
Green tea, one of the healthiest beverages on the planet, owes its health benefits to powerful antioxidants known as catechins. Antioxidants neutralize reactive oxygen species or free radicals, which are byproducts of metabolism that may damage cells and contribute to aging and various diseases.

For more information, please watch the video until the very end.
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