Home Life & People Try Eating This For Breakfast To Improve Your Mood All Day

Try Eating This For Breakfast To Improve Your Mood All Day

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Breakfast is known to be the most important meal of the day. Research has found that people who eat breakfast have fewer cravings, better self-control and a higher level of productivity throughout the day. Even though eating breakfast is a great idea, not all breakfast foods are healthy! There are certain breakfast foods that may actually make you feel worse throughout the day, but there are also some foods that can help you feel amazing all day! Here are some tips and tricks to ensure you have the best breakfast and the best day:

Eat less refined carbs and more complex carbs

Common breakfast foods like sugary cereal, bagels, and muffins are full of refined carbs. They can give you a quick boost of energy but may lead to a crash later on. Refined carbs cause your energy level to fluctuate drastically throughout the day and cause you to become hungry again within no time. So instead of eating these refined carbs, try adding complex carbs into your morning routine. Complex carbs like fruit, whole grains, and starchy vegetables digest more slowly and help you feel fuller for longer.

Add in protein and healthy fats

Foods that have a lot of protein increase tyrosine, dopamine, and norepinephrine, all of which help to increase alertness. Some research has found that protein can also help you feel satisfied for a longer period of time. Researchers also think that fats like omega-3 fatty acids can become part of the membranes of brain cells! These proteins can help by controlling many brain processes. You should focus on adding protein and healthy fat found in foods such as hard-boiled eggs, nuts, Greek yogurt and nut butter.

Look for the following nutrients

Thiamine (vitamin B1) is found in legumes, some seeds, fortified grains, and cereals. It is necessary for maintaining energy levels and coordinating the activity of nerves and muscles. A Thiamine deficiency can lead to weakness, irritability and even depression.

Folate (vitamin B9) is found in leafy greens, legumes, and fortified grains. This nutrient is essential in supporting red blood cell production. Folate helps in preventing the buildup of the amino acid homocysteine in your blood, which is linked to heart disease. Folate also helps nerves to function properly.

Iron is another very important nutrient that can help ward off depression and fatigue. You can find healthy amounts of iron in foods like spinach, tofu, fortified cereals, certain bread, potatoes, eggs, raisins, and nuts.

Omega-3 fatty acids are also associated with mood. These healthy fats can improve both memory and mood. Omega-3 fatty acids can help you fight depression, negative thoughts, and impulsive actions. You can find black Omega-3 fatty acids in walnuts, flaxseed, hempseed, chia seeds and egg yolks.

Don’t overthink it

It’s best to keep breakfast simple. You should focus on including a complex carbohydrate, protein, and a healthy fat into your morning meal. Here are a few examples of simple, healthy breakfasts:

One or two slices of whole-grain toast with half of a mashed avocado and one or two lightly fried or poached eggs.
Homemade old-fashioned oatmeal topped with blueberries, ground flaxseed, and chopped walnuts.
A spinach omelet made with 1/4 cup low-fat cottage cheese, a dash of grated Parmesan cheese and diced tomatoes. Serve this meal with half of a fresh grapefruit.

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