Breakfast has always been billed as the most important meal of the day, setting you up on the right track for what lies ahead. There are so many different options to choose from when it comes to the first meal of the day, but according to British newspaper The Daily Mail, there are some foods that have more health benefits than others.
The National Diabetes Centre in New York found that nuts provide slow-release energy and contain oleic acid, which triggers a reaction in the brain that staves off hunger pangs. This means you should feel fuller for longer. Sprinkle a selection of chopped nuts over your healthy cereal brand to get your quota.
By this we mean wholegrain breads, rolled oats, muesli and porridge. The Academy of Nutrition and Dietetics confirmed that complex carbs release glucose into the bloodstream gradually, providing the body with a steady supply of energy, again keeping you fuller for longer.
Who doesn’t love an egg in the morning? Thanks to their high levels of protein, good fats and vitamins including B1 and 2 as well as A, eggs are great for brain development and function. Try eating them in healthier forms like boiled or poached, as opposed to fried. They should help you stay focused and raring to go at work.
Peanut butter contains potassium, which can lower the risk of high blood pressure and heart disease. It also includes healthy monounsaturated fat, protein and antioxidants. As if that wasn’t enough, a study by the British Journal of Nutrition showed that the spread can also stabilise blood sugar levels. To incorporate it into your breakfast, stick to two tablespoons of the natural variety – which should be 90 per cent peanuts with no artificial sweeteners or preservatives.
Salmon is a great concentrated source of omega-3 fatty acids, which helps rebuild brain cells, slow cognitive decline and will also strengthen synapses in the brain related to memory. Combine with a poached egg on wholegrain toast for the benefits we’ve mentioned above, for a near-perfect start to your day.