What are healthy breakfasts in the morning?

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Tell me – Breakfast is the most important daily meal, because the body depends on it to produce enough energy for the body, being the first thing that enters the body, so doctors advise to always have breakfast and not to overdo it, and it must be eaten appropriately and eat healthy foods in order to benefit from it The body is fine, there are certain foods that are recommended to be eaten to feel full and full energy and to promote general health.

In one of the reports published by the American site “Eat This Not That” specializing in health affairs, he claims that eating foods rich in fiber and vitamins for breakfast in the morning helps prevent disease, strengthen the immunity and overall health, and according to many studies, life expectancy.

According to the American Heart Association and Health Organization, eating vegetables, fruits, nuts and whole grains, and reducing salt and trans fats, helps lower the death rate from cardiovascular disease, increases energy in the body and makes you start your daily life. the tasks well.

As one of the international nutrition coaches, “Sean Alt”, says that when we think about the foods we can eat for good health throughout our lives, we must look for foods that help reduce inflammation. and oxidative stress, while trying to maintain the blood glucose level throughout Today, a balance must be achieved between fatty acids, without forgetting to provide an adequate percentage of protein for the body, so we will explain healthy breakfasts that must be consumed to enjoy good health for your family.


Broccoli is one of the vegetables that belongs to the Brassicaceae family, which also includes Brussels sprouts, cauliflower, and kale. It is recommended to put broccoli in one of the foods in the morning, and can also be put in a vegetable salad. It is one of the great foods that we should consider adding to breakfast because broccoli helps flush out toxins from the body and prevent cancer cells from growing and spreading in the body. .What broccoli contains is sulforaphane, which is one of the plant chemicals that scientific studies have shown protects blood vessel walls against infections that lead to heart disease.


Onions belong to the garlic family, like garlic and onions. Onions contain organic sulfur compounds, which help prevent the spread of cancer cells. Onions contain a high percentage of flavonoid antioxidants, which are known to be anti-inflammatory.

Medical reports state that onions not only add delicious and wonderful flavor to food, but also contain a variety of beneficial nutrients for the body.It also works to revitalize the body and provides it with energy and activity required.

Chia seeds

Some medical reports published in 2010 revealed that people with diabetes who eat chia seeds regularly also experienced significant improvement in blood sugar and blood pressure, and chia seeds are rich in antioxidants that can protect cells cancer-causing free radical damage. . .

leafy vegetables

Doctors recommend eating leafy vegetables and increasing their intake in the morning, and among the most important leafy vegetables are spinach, cabbage and watercress, among the most important leafy vegetables. According to studies, Eating more of these leafy vegetables is associated with a lower risk of heart attack, stroke, and many types of cancer.

Spinach, in particular, is packed with carotenoids and can be eaten in a variety of ways, which are natural compounds that research has shown help prevent cancer cells and keep them from spreading. found that older people who eat less spinach daily are at greater risk of cognitive decline.


Eating berries in the morning is one of the best foods to eat, as it is one of the top recommended foods for breakfast. According to a 2013 Spanish study, people who eat berries several times a week have 30 % less risk of dying.

Researchers say that eating this fruit makes you reap its benefits, this fruit comes from the high content of polyphenols, which is associated with reducing the risk of many chronic diseases.


Medical reports from the Heart Association have indicated that salmon contains omega-3 fatty acids, which are acids found in abundance in salmon and which help reduce the risk of heart disease, and those who eat Streamed salmon have a 27% lower risk of dying, which is what Harvard University discovered in 2013, thanks to its high levels of omega-3 fatty acids.


A study published in 2019, which was conducted on more than 180,000 people over a 30-year period, found that those who eat yogurt regularly have a 16% lower risk of developing high blood pressure, compared to those who don’t. eat it less than once a year. month.








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