Experts have yet to decide whether or not breakfast is the most important meal of the day. But what is proven is that eating a healthy and balanced breakfast offers basic health benefits and strengthens our daily performance. The first thing you should know is that having breakfast is useless if the foods you choose are not adequate; Forget about processed products, as they taste good but do not provide the necessary nutrients.
The purpose of promoting the importance of a balanced breakfast as the first meal of the day, is because it improves blood sugar levels and helps produce functional proteins such as hemoglobin, responsible for carrying oxygen through the bloodstream, a process by which our body receives the energy to begin physical activities.
A healthy breakfast should mainly include calcium, fiber and vitamins, in addition to containing approximately 25% of the total calories we eat throughout the day, this is around 500 calories. It is also advisable to eat foods that contain omega 3 and 6 fatty acids to strengthen the development of the nervous system.
During childhood and pregnancy, a quality breakfast plays a key role. For example, in the case of infants, eating a nutritious breakfast will not only provide energy, but will also help tissue formation and reinforce anemia prevention.
In the case of pregnant women, energy and nutrition needs increase dramatically, therefore, breakfast should be sought to provide folic acid, calcium, iron and proteins, nutrients necessary for the healthy growth and development of the baby, as well as for the health of the mother.
We share 2 examples of nutritious breakfasts that are very simple to prepare to start the day with the necessary energy:
- VEGETABLE OMELETTE
In a container we must beat two eggs, add pieces of red and green peppers, onion and some chopped spinach leaves. Then, we pour the mixture into a pan with a little olive oil and let it cook.
Accompany it with a smoothie of grapes, chard and lettuce. And to add a touch of flavor to this drink, add flaxseed, turmeric and ginger.
- AÇAI BOWL
Açai is characterized by its high content of Omega-3 and Omega-6, as well as essential fatty acids that help maintain correct blood pressure and adequate triglyceride levels.
This is an option that will not take much time; Put frozen açai and almond milk in a bowl, then beat until the mixture has a texture similar to that of an ice cream. When you have it, serve it in a bowl and add granola. You can also accompany it with fruits, try various options and discover your favorite.
Don't forget, in addition to the benefits for the body, eating a nutritious breakfast every day strengthens the ability to form new positive habits in our routines; Eating well is a reflection of a sense of responsibility.