“Breakfast is the most important meal of the day. When you feed yourself what your body needs when it needs it, that’s love. “Says Kathy Freston, New York Times bestselling author of vegan books.

Some of us might be in the habit of skipping breakfast which, further leads to overeating later. A healthy and satisfying a.m. meal keeps us on the right foot by charging our energy, satisfying our appetite, and set the stage for smart decisions all day long.

Of course, not all breakfasts have to be calorie-laden pancakes or bacon rather subtle dishes taste best and enough to supercharge you to give your day an excellent start.

Here is the list of carefully picked best breakfast food to boost brainpower, manage weight, and improve nutrient intake.

1. EGGS

Eggs are delicious and unarguably healthy. Whether it is to remove hunger pangs or cure hangovers miraculously, eggs readily come to the rescue.

About health, Egg yolks contain lutein and zeaxanthin; antioxidants help in preventing disorders like cataracts and macular degeneration.

This super breakfast food provides us with the feeling of fullness despite the fact that one large egg contains roughly 72 calories, 6 grams of protein, and 5 grams of fat.  Along with health comes the versatility of egg, boiled, fried, or poached it tastes amazing as ever.

2. COFFEE

The Day always starts better with a cup of coffee. This high in caffeine drink leave us with improving mood, alertness, and mental performance.

Coffee increases the metabolic rate and helps in burning fat. A study shows that 100 mg of caffeine per day helped people burn an extra 79–150 calories over a 24-hour period.

Coffee is a wonderful antioxidant, which leads to reduced inflammation, decreased risk of diabetes, and protected blood vessels.

3. OATMEAL

Oats are rich in omega-3 fatty acids, folate, and potassium, which contributes to reducing cholesterol. Oats are also a rich source of antioxidants; these antioxidants help to protect heart health and decrease blood pressure.

Oat is a golden grain for people with celiac disease or gluten sensitivity as they are prescribed to consume food that has been certified as gluten-free, hence oats.

This creamy porridge is preferred with toppings like a drizzle of honey or maple syrup or serving of banana and nuts. Eat as you, please.

4. AVOCADO

Avocado is mainly used for the Mexican recipes or salads, which is entirely wrong because this fleshy fruit is a storehouse of healthy fats and vitamins.

According to the study, people who consume avocado regularly maintained a healthier weight, ate a full-fledged nutritious diet, and are less prone to the risk of developing metabolic syndrome.

Including Avocado in our diet would help us maintain a healthy lifestyle and open routes for tastier and healthier avocado dishes.

5. FRUITS

Nothing beats a bowl of fresh fruits for breakfast. Fruits are the best part of breakfast as they could be paired with anything and everything. For example, fruits with yogurt, eggs, oats, juices, and smoothies. They are the natural source of vitamins, potassium, and fibers. People are usually hesitant to incorporate fruits in their diet due to the high sugar content, but skipping it would only keep you devoid of a perfectly balanced diet. Fruits are loaded with antioxidants, taste great with fewer calories, low sugar, and lots of fiber.

6. GREEK YOGURT

Greek yogurt is ravishing, nutritious and an absolute delight for the ladies. It is creamy and tangy and blends best with all kinds of fruits and berries making its way up to the list of perfectly nutritious diets.

Greek yogurt is filling due to concentrated proteins and has bone-building calcium. It is an ideal companion for your idle days because you don’t need to cook a thing.

7. SMOOTHIES

Smoothies are a delicious way to meet the daily dose of fruits and vegetables. Fruits are the powerhouses of healthy immune-boosting nutrients.

In addition to being low in calories and high in vitamin C and potassium, berries are high in fiber, making them an excellent way to keep you full until lunch.

In the case of vegetables, beetroot is a good source to produce nitric acid, which helps to increase blood flow throughout your body—including to your brain.

So, wake up and start blending.

8. GREEN TEA

A widely recommended drink by the health freaks all over the world is one of the healthiest drink on the planet.  The caffeine content improves the mood, alerts the body, and elevates the metabolic rate.

Green tea is rich in an antioxidant known as EGCG and catechins, which protects the brain, nervous system, and heart from damage.

9. FLAX SEEDS

Flax seeds have a nutty texture and when sprinkled on yogurt or smoothie turns your breakfast into a superfood rich in omega-3 fatty acids. It is also rich in fiber and lignan, an antioxidant that’s been shown to protect against breast cancer. Flaxseeds are high in viscous fiber, which helps you feel full. They may also improve insulin sensitivity and reduce blood sugar levels.

10. CHIA SEEDS

Chia seeds are extremely nutritious and one the best source of viscous fiber. Viscous fiber absorbs water, which increases the volume of food moving through your digestive tract and keeps us full and satisfied.

Chia seeds are also high in antioxidants. They protect your cells from unstable molecules called free radicals, which are produced during metabolism. A study shows that chia seeds decreased the inflammatory marker CRP by 40%. CRP, when elevated is a major risk for heart diseases.

Breakfast is an essential meal to give our day an impressive start. Fueling ourselves rich with a nutrition-dense diet is important. Stay healthy.