Why breakfast is essential, the only thing you need to give a power boost to your morning

Benefits of a healthy breakfast: A healthy breakfast is an opportunity to include vital nutrients like vitamins, minerals, protein, and healthy fats

Skipping breakfast might seem like a time-saver, but a balanced breakfast is crucial for overall health and daily functioning. A well-rounded morning meal can set a positive tone for your day and offer numerous benefits that extend beyond just filling you up.

According to Dr Jyoti Khaniojh, Nutrition and Dietetics Specialist at Max Super Speciality Hospital, Patparganj, New Delhi, “A balanced breakfast is not just about starting your day right. It plays a vital role in enhancing your health, supporting energy levels, and improving cognitive function.”

Here’s why making breakfast a priority can benefit you, suggests Khaniojh:

Boosts metabolism: Eating breakfast jump-starts your metabolism, helping you burn calories more efficiently throughout the day. It balances blood sugar levels and provides the energy needed to kick off your day.

Mental sharpness: A nutritious breakfast improves concentration, memory, and cognitive function by providing essential nutrients that fuel brain activity.

Also read | 9 tasty yet healthy Indian breakfasts that are perfect for a balanced diet

Healthy weight: A balanced breakfast helps manage hunger and prevents overeating later in the day. Foods high in protein and fibre promote feelings of fullness and regulate appetite.

Emotional balance: A well-rounded breakfast stabilises blood sugar levels, maintaining steady energy and mood throughout the morning and preventing irritability and fatigue.

Provides essential nutrients: Breakfast is an opportunity to include vital nutrients like vitamins, minerals, protein, and healthy fats. Foods like fruits, whole grains, eggs, and nuts contribute essential nutrients that might be missed if breakfast is skipped.

Also read | 9 healthy breakfast options that will keep you energised all day

Enhances physical performance: For those who exercise in the morning, a balanced breakfast provides necessary fuel for better performance and recovery. It replenishes glycogen stores and maintains energy levels.

Stable glucose: A nutritious breakfast helps maintain steady blood sugar levels, reducing the risk of spikes and crashes that can lead to fatigue and irritability.

Promotes healthy digestion: Consuming fiber-rich foods in the morning, such as whole grains and fruits, supports healthy digestion and regular bowel movements.

Sets a healthy eating pattern: Eating breakfast can establish a positive eating routine, making it easier to make healthier food choices throughout the day.

Improves long-term health: Studies suggest that skipping breakfast may be linked to higher risks of chronic conditions such as cardiovascular disease, obesity, and type 2 diabetes.

Also read | Healthy breakfast ideas for weight loss: Try ragi dosa, moong dal chilla, more to kickstart your day

Balanced breakfast:

To fully reap the benefits of a balanced breakfast, focus on including a variety of nutrient-rich foods. Add proteins such as eggs, Greek yogurt, lean meats, or plant-based options like beans and tofu, complemented by a glass of milk or curd. Add whole grains like oats, whole grain bread, quinoa, or brown rice to provide sustained energy. Incorporate fresh fruits, berries, leafy greens, or vegetables to boost your intake of vitamins, minerals, and fiber. Finally, include healthy fats from sources like avocado, nuts, seeds, or olive oil to enhance energy and aid in nutrient absorption.