Breakfast is described as the “most important meal of the day” because it increases our energy levels and alertness, in addition to providing other essential nutrients needed for good health. . Several studies have shown that eating breakfast makes you feel fuller and helps control your weight. improves mental abilities, increases concentration; It may also help with better weight control and lower the risk of long-term heart disease and type 2 diabetes, according to Medicine Net.
Certified nutritionist Lauren Zimmerman thinks “it’s good to always eat breakfast” and make sure it burns the calories and energy you need for your day, if you’re trying to lose weight ; And the more fiber and protein rich foods you choose, the better.
And because eggs are one of the most popular high-protein breakfast foods, author and health expert Matt Chalmers advises; be an important part of your diet, “whether your goal is to gain muscle mass or burn fat”; In addition to vegetables, which stand out for their content of fiber, vitamins, potassium, magnesium and antioxidants.
That’s why dietician Callie McMurdy stresses the importance of a “vegetarian omelette” as one of the easiest ways to add vegetables to your morning meal, “so you get everything you need. need for breakfast”.
Certified nutritionist, Brierley Horton, points out that a healthy, balanced breakfast “should contain protein, complex carbohydrates, fiber and healthy fats, to keep you energized throughout the day.” Many experts also agree that the only type of breakfast food that can support your health and help you avoid weight gain is protein. And when you think of a breakfast that can do just that, “a veggie omelet is one of the best choices,” says health-conscious writer and editor Faith Geiger.
“There’s nothing better for losing weight than eggs full of protein, vegetables rich in fiber and nutrients, such as onions and peppers of all their colors, spinach and all the vegetables added according to the desire” , says nutritionist Lisa Richards. “Eating eggs is a great way to boost your nutrition and give you lots of energy for the rest of the morning,” she adds, pointing out that an omelet will keep you full longer, “which helps to avoid overeating throughout the day.
And because satiety is key to any healthy breakfast, you should avoid common breakfast options that contain refined carbohydrates, such as sugary breakfast cereals and pastries. “As opposed to a big omelet, this keeps you on track and protects you from the midday sugar crash that causes you to overeat on poor food choices.”
As for Samantha Cassetti, author and nutritionist, she reminds us that eggs are a good breakfast, as a source of protein and other nutrients. A study found that “adequate protein at breakfast is essential for maintaining muscle mass.”
Health Benefits of Eating an Omelet Every Day
Breakfast is a basic need all over the world. Eggs with vegetables (omelette) are fried scrambled eggs “omelette” often with some vegetables. It is one of its most famous dishes; Because of its health benefits, such as:
- Good source of energy, where each 100 grams of omelette contains 155 calories, which is a sufficient number to quickly fill up on energy; What makes athletes choose it as a breakfast that gives them more energy.
- Rich in proteinEggs from which the omelet is made are known as one of the sources of protein useful for muscle growth (about 12.6 grams of protein per 100 grams of omelet).
- Variety of vitaminsWhere an omelette gives us a packet of vitamins A, B, D, H and K; useful.
- Bone boosterThe amount of calcium present in this dish keeps bones healthy and strong, given that it contains 50 milligrams of calcium in every 100 grams of omelet.
- beneficial to circulatory health, Eating an omelet daily promotes good blood circulation because it contains iron.
- Relieve stressEating an omelet for breakfast can improve your mood during the day because it contains magnesium, which helps the body relax and calms the nerves.
- Strengthens the nervesOmelet eggs provide extra nerve health protection because they contain potassium, which is why many athletes eat them.
- Maintains the amount of fluids inside the bodyBecause it contains sodium, eating omelets in moderation helps maintain fluid intake in the body.
- Boosts immunityThe phosphorus and zinc present in the omelet play a role in boosting immunity.
- Prevent deterioration of visionThe carotenoids found in egg yolks are the same as those found in carrots. It plays an important role in eye health and vision.
- improve brain development, Egg yolk contains choline, which helps our brains to develop better. It is also a very important ingredient that children need for brain development, which is why doctors usually recommend omelets as their main breakfast.
- Protects hair, nails and skinThe amount of vitamin B complex present in eggs is enough to strengthen hair and nails and make skin smoother.
Tips for a perfect breakfast
There are no fixed rules for what to add and what not to add to scrambled eggs with vegetables (omelettes), but if you want to make it healthier and more filling, and less dense in calories, try:
- Add more vegetables, such as carrots, broccoli and spinach, for more fiber and vitamins.
- Add more protein, such as white mushrooms and quinoa, to increase the strength of the protein omelette and add more flavor.
- Add the right spices, such as pepper, paprika and cumin, to boost your metabolism and promote health.
- cook in healthy fats, such as coconut oil, mustard oil, or olive oil; Or minimize the use of processed vegetable oil or butter.
- Prepare a weekly serving of spinach and chopped vegetables, and store it in the refrigerator, to make a quick vegetable omelet anytime.