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In our traditional Indian system, we usually eat three big meals a day which is a root cause of our health problems. It is always better to eat six small meals a day as it helps to reduce the weight of the body and Breakfast is by far the most important meal of the day. Breakfast refers to breaking the 10-12 hours fasting period of the night. After getting up from a night’s sleep, it is the very first meal that helps to energize the body. It is usually eaten in the morning before commencing the day’s work. A healthy breakfast menu includes egg, coffee, black tea, green tea, green tea mixed drink, fruit juice, milk, sausages, pancakes, French toast, fresh fruit, sweetened bread, vegetables, muffins, baked beans and toast with butter or jam.
Health Risks of Skipping Breakfast
There are several risks of skipping breakfast. Here we have noted down a few common health risks.
Increases the risk of coronary heart disease – Breakfast is extremely essential for preserving overall health, but when it comes to heart health, research shows that people who skip breakfast on a regular basis have 27% increased risk of heart attack and death from coronary heart disease. Skipping breakfast causes certain metabolic changes in the body and causes heart diseases. Skipping breakfast promotes high blood pressure, high cholesterol, obesity and diabetes – and all these factors lead to heart diseases and heart attack over time.
Therefore, it is best to include low calorie breakfast ideas in a heart-healthy diet to make it balanced and wholesome.
Increases the levels of blood pressure – The body is in a fasting mode throughout the night, and when you skip breakfast the next morning, it goes into a protective mode by raining blood pressure as well as the levels of cholesterol and insulin in the blood. All these factors put extra strain on the body that is already weakened by overnight fasting. Therefore, a balanced high blood pressure diet chart should always include breakfast.
Enhances the risk of obesity – The answer to the question of how to overcome obesity may be closely linked to breakfast. Obesity is the epidemic of the 21st century that affect multitude of people all over the world and it brings forth other complications such as infertility, heart diseases and diabetes and skipping breakfast enhances the risk of obesity and also makes it difficult for people to lose weight. People who have a hearty breakfast are less likely to over eat through the rest of the day. Skipping breakfast also prolongs the fasting period which may affect the blood sugar balance and insulin output of the body.
Causes bad mood – Having wholesome breakfast also helps in boosting the mood and makes mornings brighter and happier. Eating healthy foods in breakfast reduces grogginess and nutrients help in relieving mood swings.
Causes irregular menstrual bleeds – Menstrual disorders are often related to nutritional deficiency that promotes hypothalamic-pituitary-ovarian dysfunction. Breakfast is the most important meal of the day that is also a complete source of nutrients. Skipping breakfast can adversely affect the menstrual cycle in women such as reduced menstrual bleeds, premenstrual abdominal pain and cramps.
Although, the pains and cramps can be treated through yoga for PMS, but intake of optimum nutrition is the only solution for irregular menstrual bleeding. The risk of dysmenorrhea is also more common among women who skip breakfast.
Increases the chances of diabetes – People who skip breakfast have a 21% increased risk of type 2 diabetes. Missing the first meal of the morning leads to insulin resistance, a condition where the individual requires more insulin to bring the blood sugar level under control. But chronic insulin-resistance day after day can lead to development of type 2 diabetes.
Lowers cognition – Skipping breakfast has been shown to decline cognitive functions and academic performance in children. Eating breakfast actually makes people alert about their performance along with visuopatial memory and behavior. The foods in breakfast come from various food groups that supply adequate energy to the brain for its proper functioning.
8 Reasons to Eat Breakfast
The importance of breakfast is immense in controlling the weight of the body. Breakfast skippers usually eat more food at the next meal than other people that increases the weight of the body.
Helps in Weight Loss
There must be a reason that diet programs for weight loss always emphasize on the importance of breakfast. Eating breakfast lowers the hunger later in the day, and it also helps to avoid overeating. One may feel ravenous after skipping breakfast, and the fasting due to skipping breakfast enhances the body’s response to insulin. The increased insulin response enhances the amount of stored fat in the body as well as it enhances the chance of weight gain. Oats is one of the healthy things to eat for breakfast in order to promote weight. Oatmeal helps to stay full for longer and also help to lower the amount of calories we intake daily.
It contains beta-gluten, a type of fiber that helps white blood cells to locate the actual site of infection and also increases their ability to abolish bacteria once they get there. The presence of an amino acid, arganine in oats helps it to play the role of immunity boosting food. Those who eat Oats regularly are less likely to contract herpes and influenza. It increases the speed of the wound healing process and also aids the antibiotics to work more effectively.
One of the healthy foods for breakfast is low-fat, unflavored yogurt. Yogurt helps keep the body trim because the presence of calcium in it helps to speed up the process of weight loss. Yogurt comes from milk that acts as a dose of animal protein and several other nutrients like Vitamin A, calcium, Vitamin B2, Vitamin B12, potassium and magnesium. The presence of probiotics in yogurt helps keep the gut and intestinal tract free of disease.
Reduces the Risk of Being Overweight
It has been proved that people who eat breakfast are less likely to become overweight. The healthy breakfast to lose weight fast should include beans. Beans are great sources of iron, protein, fiber and they help to reduce the problems of obesity. Beans are rich in Vitamin C, folate, proteins and are low in calories. The presence of antioxidants in Vitamin C helps to protect cells from the damage made by free radicals.
Helps to Boost the Immune System
The immune system is one of the most important systems of biological process that is made up of certain proteins, cells, tissues and organs. The immune system of the body actively protects the body every day against microorganisms and germs. It helps people to be healthy and fights against different types of infections. Regular eating of breakfast boosts immune power and helps to fight against flu and colds. Gramma interferon of the body is increased by healthy breakfast recipes. It is a cytokine that helps to activate immune cells.
Some healthy foods to eat for breakfast are strawberries, bananas, eggs and almond. Banana is the outstanding source of Vitamin A, C and E, natural oils, carbohydrates, potassium, zinc and iron. The presence magnesium, potassium and manganese in bananas help to boost the immune system. It repairs the cuticle and helps in improving the condition of hair. Bananas help to improve the natural elasticity of hair and in that way it also prevents split ends.
Strawberry is rich in Vitamin C, manganese, iodine, dietary fiber, folate, copper, biotin, potassium, omega 3 fatty acids, Vitamin B6 and magnesium. These vitamins and minerals help immensely to boost the immune system. It prevents cancer, stroke, diabetes, allergies and also reduces the problems of constipation and depression.
Stabilizes the Level of Energy
This is undoubtedly one of the major reasons to eat healthy. Eating foods that are rich in fiber, carbohydrate and protein help to enhance the energy levels. Healthy breakfasts replenish the glycogen stores. Glycogen is a polysaccharide of glucose that acts as a form of energy storage in the body.
The weight loss breakfast options can include smoothie recipes with kiwi, pineapple smoothies, apple smoothies, lemon orange citrus smoothies, peach smoothies, chocolate raspberry smoothies, vanilla yogurt and blackberry smoothie, peanut butter and banana smoothies. These smoothies are more helpful than delicious drinks. Take a sip of any of the above mentioned smoothies and revitalize the energy level.
Improve the Skin
The best weight loss breakfast ideas should include egg that is also useful to get clear healthy skin. Egg white is one of the best-known home remedies for skin. It is rich in Vitamin A and collagen. Collagen is the main structural and the most abundant protein found in animal connective tissue and contains specific amino acids like glycine, hydroxyproline and arginine.
As it gives the skin firmness, suppleness and helps in the constant renewal of skin cells it is really essential for our skin. Collagen occurs throughout the body, and 29 types of collagen have been identified by researchers. Type 1 collagen which is made up of amino collagen C and Hyaluronic acid plays a pivotal role in skin supplement. It reduces signs of aging and provides the skin strength and elasticity.
Help the Heart
Skipping breakfast increases the risks of heart attack and stroke. A healthy and hearty breakfast helps to reduce the levels of blood pressure and also prevents diabetes. The heart healthy breakfast foods must include almond bread and baked apple oatmeal. Almond is the outstanding source of Vitamin E, manganese, copper, Vitamin B2, phosphorous, magnesium, fiber and biotin.
It prevents cancer, reduces the risk of heart attack and lowers the level of cholesterol also. Vitamin E also helps to prevent egg defects and improves overall egg health in women. It has been proved that it reduces the chances of birth defects and miscarriage. According to researchers, Vitamin E can lengthen the luteal phase of the cycle also. The luteal phase is the after phase of the menstrual cycle.
Healthy breakfast helps you live longer. People who regularly eat breakfast are less likely to develop harmful habits like drinking and smoking. A healthy diet breakfast should include fruits like apples, pears, guava, etc. These fruits are a great source of potassium, phosphorous, zinc, calcium, iron, copper, manganese, sodium, Vitamin A, Vitamin C, Vitamin K, Vitamin E, thiamine, folate, pantothenic acid, niacin, riboflavin and pectin.
Pectin is a different type of fiber that helps to remove heavy metals from the body. The presence of antioxidants like Vitamin C helps to abolish free radicals that can damage the cell. Apple prevents cancer, stroke, diarrhea, and it also boosts the immune system.
Brain Boosting Powers
Healthy breakfast foods that are rich in protein, whole grains and fiber help to improve the concentration power. A healthy diet breakfast must include orange that helps to improve the power of the brain. Orange is rich in Vitamin C, fiber, folate, Vitamin B1, copper, pantothenic acid and calcium. It helps to prevent cancer, diabetes, heart diseases and also boosts the immune system. Various health benefits of orange peel include reduction of weight, better digestion, fighting infection, curing hangovers, relieving bronchitis and treating bad breath. The calcium and Vitamin C in oranges aid in combating microorganisms.
Eat healthy breakfast to stay fit and healthy and lead a blissful life in the long run and don’t skip it at any cost because it is the most important meal of the day.