11 of the most important foods for breakfast for a longer life and better health

11 of the most important foods for breakfast for a longer life and better health

Breakfast is essential for proper nutrition and good health. There are some foods that are recommended to be eaten to feel full and lively and improve general health.

And in the report, which was published by the American website “It This Not That,” author Rebecca Strong says. Eating foods rich in vitamins and fiber early in the morning helps boost your immune system. It prevents diseases and increases life expectancy, according to many studies.

According to the yank Heart Association, eat vegetables, whole grains, and nuts, and scale back salt and trans fats، Helps reduce deaths from cardiovascular diseases.

Nutrition coach Sean Alt says: “When we think about the foods we can eat to live longer. We need to research foods that help reduce inflammation and oxidative stress، It keeps your blood glucose stable throughout the day، And work to balance fatty acids, along with providing enough protein for the body.

In this article, prepared by Deniz Media Network, Department of Health and Nutrition, we will learn about the components of a healthy, integrated breakfast together. It is also the best healthy breakfast, and we advise you to read the entire article so that your breakfast is healthy and complete.

The most important foods for a healthy and integrated breakfast for a longer life and better health

1- oats

Alt explains that oats are a great choice for your morning meal because “they’re high in carbohydrates. High in fiber and slow to digest, it also helps manage glucose and insulin levels in the human body ، A 2011 National Institutes of Health study also found that those who followed a particularly high-fiber diet including whole grains, were less likely to die.

In a recent study published in the Journal of Nutrition, people who ate 100 grams of oats on a daily basis had lower levels of bad cholesterol in their bodies compared to those who ate 100 grams of wheat flour noodles on a daily basis ، Thanks to the high fiber content in oats, the risk of cardiovascular disease and hypercholesterolemia was lower in the group that ate oats than those who ate wheat flour noodles.

2- Chia seeds

In a study printed in 2010 it absolutely was unconcealed that folks with polygenic disorder UN agency Greek deity chia seeds on a daily basis veteran improvement in blood glucose levels and pressure ، Chia seeds are rich in antioxidants that protect cells from damage caused by free radicals that cause cancer.

3- Onions

Onions are a member of the garlic family, and onions prevent the growth of cancer cells because they contain organic sulfur compounds ، It is worth noting that onions and other allium vegetables such as garlic, leeks and celery are also rich in flavonoid antioxidants known for their anti-inflammatory effects.

“Onions not only add delicious flavor, but also contain a wide variety of nutrients that are important to the human body,” says nutrition coach Alt.

4- broccoli

Alt stresses that broccoli, a type of cabbage that also contains cauliflower, kale, and Brussels sprouts, is an important food to keep in mind when eating breakfast ، Cabbage vegetables, including broccoli, help detoxify the body and prevent the growth of cancerous cells.

Broccoli also contains sulforaphane, a phytochemical that several scientific studies have shown to protect blood vessel walls from inflammation that leads to heart disease.

5- green leafy vegetables

The nutritionist recommends eating green leafy vegetables in abundance in the morning and breakfast, such as spinach, kale and kale ، Several studies have shown that eating large amounts of this leafy green is associated with a lower risk of heart attack, stroke, and many cancers.

Spinach is a food full of carotenoids, compounds that research has shown to prevent cancer cells from growing and spreading ، Leafy green vegetables can also boost brain health and memory, as a 2018 study showed that older adults who eat spinach daily are less at risk of cognitive decline.

6- berries

This type of fruit is one amongst the simplest foods for breakfast، According to a study conducted in Spain in 2013. Those who ate berries several times a week had a 30% lower risk of death ، Researchers believe that the benefits of this fruit are due to its high content of polyphenols. Which has been linked to a reduced risk of many chronic diseases.

A study conducted by (Journal of Agricultural and Food Chemistry) concluded. The Journal of Agricultural and Food Chemistry reports that blueberries are one of the best sources of antioxidants. It also works to reduce harmful cholesterol levels in the body.

7- Beans

A 2004 study of older adults found that feeding 2 tablespoons of beans daily، It reduces the risk of death by 8%. The study confirmed that feeding beans and different legumes، Like lentils twice a week reduces the risk of colon cancer ، Beans provide large amounts of complex carbohydrates rich in fiber, protein and essential minerals that strengthen the immune system.

8- Walnut

Eating many walnuts on a daily basis adds years to expectancy، This is according to a 2013 Harvard Medical School study. The study revealed that those who ate an ounce equivalent daily serving of nuts were less 20% chance of death

9- Salmon

The omega-3 fatty acids in salmon help reduce the risk of heart disease, according to the American Heart Association. A 2013 Harvard study revealed that those who ate this type of fish were 27 percent less likely to die, thanks to their higher levels of omega-3 fatty acids.

10- Yogurt

A study published in 2019 looked at more than 180,000 people over a 30-year period. Those who ate yogurt regularly had a 16% lower risk of developing high blood pressure. Compared to those who consume it less than once a month ، This is likely due to the nutrients in yogurt that help lower blood pressure, such as calcium. According to a Japanese study published in 2012. Eating foods rich in probiotics can increase life expectancy.

11- cottage cheese

Cottage cheese is a great source of phosphorous and protein, which promotes bone health ، Studies have revealed that eating this type of cheese can reduce insulin resistance and help prevent heart disease in addition to preventing type 2 diabetes.

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