Eating a healthy, protein-rich breakfast every morning is important to stay fit and health. People who skip breakfast lack energy to perform daily activities, are more prone to unhealthy weight gain, and tend to snack on unhealthy foods all through the day. Common high-protein breakfast foods like eggs, bacon, and sausages are often fried. This makes them high in calories and saturated fats and constitutes an unhealthy breakfast. Discussed below are few of the healthiest protein-rich breakfast foods.
Eggs can be prepared in various different ways. Baking them is one of the healthiest and delicious ways of consuming eggs. Another advantage of baked eggs is that they are very easy to prepare. Just a single serving of baked eggs will provide 6.5 grams of protein and keep you energetic during the day.
Quinoa is among the richest sources of protein. The protein present in just a single cup of cooked quinoa is more than what is present in an egg. Just cook quinoa for about twenty minutes in skimmed milk and add a few chopped walnuts, berries, and a teaspoon of honey after the milk gets absorbed and the grains become soft. A cup of quinoa contains approximately 7 grams of protein.
Yogurt, Granola, and Berry Parfait
A parfait prepared by layering Greek yogurt with some granola and fresh berries such as raspberries, blueberries, strawberries, and blackberries is a quick and healthy breakfast idea. Greek yogurt is high in protein, granola is a source of dietary fiber, and berries contain good amounts of vitamins and antioxidants. Around one cup of this parfait will provide you with 15 grams of protein.
Banana smoothie is perfect for people who prefer to have smoothies for breakfast. To prepare this smoothie, you should combine a ripe, froze banana with a single cup of yogurt, a teaspoon of honey, and half a cup of low-fat milk in a blender. Besides containing about 14 grams of protein, this smoothie is also high in fiber and calcium.
Scrambled tofu is a perfect breakfast food for vegetarians who are looking for high protein and low fat food item. To increase the nutritive value of this food, you can add to it some diced yellow and red peppers. It is also a good idea to add fresh herbs like cilantro, thyme, and basil. A single serving of this dish contains around 22 grams of protein.
Amaranth porridge is a good breakfast food since amaranth grains are high in protein and minerals like calcium, potassium, and magnesium. To prepare this healthy breakfast, add half a cup of amaranth to water and let it cook for about 20 minutes. To sweeten the porridge and enhance its taste, you can add a tablespoon of honey and also sprinkle in some dried raisins and cinnamon. One serving of this breakfast item contains about 9 grams of protein.
Some other protein-rich foods that you can eat for breakfast include avocado, chickpeas, tempeh, almond butter, soy milk, and brown rice. A protein rich diet has shown to reduce the risk of diabetes and high blood pressure. Having the above mentioned foods for breakfast will promote healthy living.
Foods to Enhance Brain Functions
Your physical as well as mental well-being depends on the functioning of your brain. When the brain functions in an optimal way, it becomes easier to manage stress, maintain good energy levels, and have a relaxed frame of mind. Sub-optimal brain function, in today’s hectic lifestyle, can hinder your success. The best way to boost brain power is to eat certain foods that are known to be good for your mental health. Discussed below are few of the best brain foods.
Foods Rich in Omega-3 Fatty Acids
Foods that contain high levels of omega-3 fatty acids are shown to play a crucial role in boosting brain power. Since approximately 60% of the brain consists of these essential fatty acids, it is important to include them in your diet. These foods are vital for improving cognitive functions of the brain. Consuming omega-3 rich foods will certainly improve the overall health of the brain. Some of the main benefits of these foods include increasing concentration and focus, preventing illnesses, and helping to control diabetes. A diet that lacks these foods can hinder brain development. Foods that contain high concentration of omega-3 fatty acids include fatty fish like salmon and mackerel, olive oil, and flax seeds.
Foods Rich in Antioxidants
Brain health gradually declines with age. To slow down the effects of aging on the functioning of the brain and keep your brain sharp even at an older age, it is a must to consume antioxidant rich foods on a regular basis. Antioxidants prevent free radicals from causing brain damage, thereby reducing your risk of diseases like Alzheimer’s. Antioxidants are known to enhance brain power by boosting memory and improving cognitive skills. Ignoring antioxidant rich foods is bound to affect your brain functions. The best antioxidant rich foods that prevent age related brain disorders include vegetables like spinach, cabbage, broccoli, mustard greens, cauliflower, and Brussels sprouts and fruits like strawberries, blueberries, raspberries, red grapes, raisins, plums, oranges, and raisins.
Foods Rich in Proteins
Protein rich foods also play a part in improving brain functions. Failing to supply enough protein to the brain can negatively affect your memory and learning ability. The neurons, which are the nerve cells, release neurotransmitters to communicate among each other. To produce these neurotransmitters, the brain makes use of amino acid, which is a constituent of protein. The main role of some of these neurotransmitters is to control pain and anxiety. These chemicals are also necessary to boost energy levels, promote sound sleep, and ensure good mental health. Protein deficiency will lead to a fall in the production of neurotransmitters, thereby causing fatigue and extreme weakness. Hence you should include in your daily diet protein rich foods like eggs, walnuts, almonds, soybeans, and skinless chicken.
Whole Grain Foods
Eating whole grain foods is also essential to boost brain functions. Whole grains are among the most powerful sources of vitamin B6, which helps the brain in the production of neurotransmitters. Whole grains contain abundance of B complex vitamins that significantly improve brain functions. Some of the best whole grain foods for your brain include oatmeal, oat bran, whole grain pasta, and brown rice.
Including the above mentioned brain-friendly foods in your daily diet will slow down aging of the brain. To get best results, you should accompany these foods with deep breathing exercises and meditation.