Healthy Foods to Eat for Breakfast

Science and folklore have long told us that breakfast is the most important meal of the day. Cory Harow is going to detail ten of the healthiest options for starting the day off right.

1. Oatmeal 

Oatmeal is a great cholesterol-lowering fiber, and because it’s so filling, it can help with weight loss. Oats are loaded with antioxidants and important vitamins and minerals, and are a great source of carbs and protein.

2. Grapefruit

 Like oatmeal, grapefruits are rich in antioxidants. Similarly, grapefruits are good for healthy insulin and blood sugar levels. Cory Harow suggests pairing this tasty citrus with a protein like egg or yogurt for a balanced breakfast.

3. Watermelon

Cool and refreshing, watermelon is rich in lycopene, a nutrient that promotes vision and heart health. As with other fruits, watermelon is best when paired with a protein like yogurt or eggs for a balanced meal.

4. Coffee

When consumed in moderation (say, a cup a day), coffee is a healthy way to get a natural energy boost. It’s also packed with antioxidants, and can lower the risk of prostate cancer and diabetes. Studies have shown that coffee improves various forms of brain function such as memory, mood, vigilance, reaction times and general mental function.

5. Flaxseed

 An excellent source of fiber and protein, 2 tablespoons of this nutty seed deliver the daily intake for Omega-3 fatty acids. Flaxseed is also a rich source of some vitamins and minerals. Ground flaxseed can be sprinkled on breakfast favorites or added to smoothies.

6. Blueberries

 At only 80 calories per cup, blueberries are a flavorful addition to any breakfast. When consumed regularly, this superfruit can improve motor skills, blood pressure, memory function and metabolism.

7. Orange juice

 This breakfast staple is a terrific source of vitamin C. Additionally, orange juice fortified with vitamin D can lower the risk of some types of cancer, depression and osteoporosis.

8. Avocados

 Avocados are great when spread on toast, sliced into eggs, added to smoothies, or just by themselves. Avocados contain oleic acids, which can help reduce abdominal fat. They’re also an excellent source of fiber and 20 (yes, 20!) other vitamins and minerals.

9. Eggs

 It should come as no surprise that eggs are a great choice for a healthy breakfast. While being low in calories, eggs promote a feeling of fullness, and consumption at breakfast can lead to eating less throughout the day. They contain antioxidants that can help prevent eye diseases like cataracts and macular degeneration. Eggs are also a great source of choline, an important nutrient for brain and liver health. Three large eggs provide 20 grams of high-quality protein, providing a big energy boost.

10. Nuts

Consuming nuts can lead to lower cholesterol and blood sugar levels. Nuts have been shown to decrease inflammation, improve heart disease risk factors and reduce insulin resistance. Harow suggests using them as a topping on yogurt or cereal.

There are many options to kickstart metabolism and get ready for a terrific day.