Breakfast, lunch and dinner are the three most basic meals of our daily diet. However, breakfast is by far the most important of all the meals of the day. When we wake up in the morning, we need to supply our body with the necessary amounts of energy in order to cope with our activities. The body needs energy in order to perform its various functions and to perform properly.
A rich and healthy breakfast effectively contributes to meeting our energy needs. The essential nutrients of breakfast give us the impetus to start our day. When we do not eat a good breakfast, we can feel fatigue, lethargy, low mood and lack of energy.
Is there a “right” breakfast?
What do we mean by “good breakfast”? Breakfast should give us the right calories and help us not only to get rid of excess body weight, but also to maintain a perpetual body mass index at normal levels. Also, it should provide our body with the necessary minerals, trace elements, micro and macronutrients it needs, in order to properly perform its various functions and consequently to ensure its survival.
In short, a balanced breakfast offers our body the maximum nutritional value with the fewest calories. It should be digestible, provide the required amounts of energy to our body and even contribute to the immediate absorption and use of this energy by the body so as to meet its needs and perform a variety of functions.
It is therefore advisable to include in our daily breakfast sufficient amounts of protein, fiber, folic acid, iron and calcium. Furthermore, it is recommended to avoid processed carbohydrates, as they increase our glycemic index. It is also a necessary condition to include unsaturated fats and to avoid consuming saturated fatty acids. Indicatively, some foods are mentioned that provide us with sufficient amounts of protein, fiber, trace elements, vitamins and minerals and can be included in our daily breakfast.
It is rich in B vitamins and has a high content of minerals and trace elements, such as iron, phosphorus, zinc, calcium and fiber (b-glucans), which shield the digestive and cardiovascular systems. Also, it effectively helps protect our body against heart disease.
Whole grain products
Whole grains products are rich in fiber, which regulate intestinal motility and coordinate our body weight. Wholemeal whole grain bread is the healthiest choice of bread, as it contains a number of vitamins and minerals.
Whole grains also have high levels of fiber, B vitamins, minerals and trace elements such as selenium, phosphorus, manganese, zinc and magnesium. They also contain antioxidants, such as vitamin E, polyphenols and carotenoids, whose consumption shields the cardiovascular and digestive system and contributes to the proper regulation of blood glucose levels.
Tahini contains increased amounts of minerals such as calcium, phosphorus, iron, magnesium, zinc and vitamins E, B1 and B6. In addition, it has antioxidant properties, due to the phytosterols and lignans that are contained in it. Combined with honey, it is an even healthier dietary choice, as honey has antimicrobial, anti-inflammatory and antioxidant action.
Nuts, such as almonds and walnuts, are a very good source of unsaturated and polyunsaturated fatty acids. Almonds, in particular, improve insulin levels and the body’s lipid profile.
Eggs are an important source of protein and contain many vitamins, minerals and good fats. Furthermore, they have high amounts of vitamin B12, which helps our body produce red blood cells, which are responsible for transporting oxygen and coordinating our metabolism. In addition, they are a good source of Vitamin D, which promotes bone health.
Fruit, rich in antioxidants
Fruit contain a variety of antioxidants, especially those belonging to the berry family. These shield our body from inflammation and protect us from the action of free radicals. They are rich in vitamins, fiber and minerals and are therefore of high nutritional value. Also, their antioxidants strengthen our immune system.
Berries also contain high amounts of Vitamin C, which helps in better absorption of calcium, while avocado is an additional ideal choice for breakfast, as it is a good source of vitamin B5. Vitamin B5 helps us manage stress and contributes to perform various biological functions of the body. Furthermore, avocados contain a number of antioxidants, such as vitamins E and C and glutathione, which protect us from toxins diffused into the environment.
Intake of valuable nutrients through a Unique Blend
The modern way of life and daily obligations require vigilance, with the result that many people do not have the time they need to enjoy a full breakfast. It is imperative, however, to supply our body with all the valuable micronutrients, in order to fully perform all the functions of our body and therefore to ensure the health of our cells, tissues and organs.
Specialized diagnostic tests exist, which can identify deficiencies that the cell presents in valuable nutrients and based on the diagnostic findings, appropriate Medical Therapeutic protocols can be formulated. The treatment is based on the administration of a “Unique blend”. It is a mixture of micronutrients, which is given to each patient individually, in order for the body to regain the valuable nutrients it needs.
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- Ashkenazi, Michael; Jacob, Jeanne (2003). Food culture in Japan. pp. 119–20. ISBN 9780313324383. Retrieved 29 June 2012.
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