5 best foods to eat in the morning Breakfast is a great way to start your day.

 5 best foods to eat in the morning Breakfast is a great way to start your day. 

 5 best foods to eat in the morning Breakfast is a great way to start your day.Some people like to skip breakfast, while others need an energy source  to get started. 

 If breakfast is a feast, choosing nutritious foods can provide long-lasting energy and keep you feeling full for hours. These foods are usually rich in fiber, protein, healthy fats and micronutrients. 

 It's best to avoid unhealthy options that are high in sugar, refined carbs and additives, but choosing one is not always easy. Therefore, the following list  will help you put together a healthy breakfast. 

 Here are 05  foods and drinks that are perfect for enjoying in the morning.

 1. Egg Eggs are an easy and nutritious breakfast option. 

 These are excellent sources of protein that support muscle synthesis. Proteins take longer to digest, which helps keep you feeling full  

 One study reported that people who ate eggs and toast for breakfast were significantly less hungry than those who ate bran cereals. 

 In addition, the egg group eats less calories at lunch, suggesting that this dish may help with weight management . 

  egg yolk also contains lutein and zeaxanthin. These antioxidants help prevent eye conditions such as cataracts and macular degeneration (4, 5). 

 Eggs are also one of the best sources of choline, an essential nutrient for brain and liver health

 eggs are high in cholesterol, but most people do not. In fact, a review of 23 studies found that eggs were mildly protected against heart disease 

 However, be sure to limit your intake of highly processed breakfast items that are usually paired with eggs, such as breakfast sausages and bacon. Instead, eat  eggs with other nutritious foods such as whole-grain toast, whole-grain fruits, or fried vegetables

. 2. Greek yogurt If you're looking for a quick breakfast,

 Greek yogurt is the way to go. It is made by sieving whey and other liquids from 

 milk quarks to create a creamy product that contains a higher concentration of protein than regular yogurt  

 calories are also lower  than other protein sources. One cup (245 grams) of serving contains 25 grams of protein and only 149 calories  

 In addition, Greek yogurt is rich in beneficial nutrients such as calcium, vitamin B12, zinc, potassium and phosphorus  

 Certain species are an excellent source of probiotics such as bifidobacteria to aid digestion. To verify that  yogurt contains probiotics, look for the label "Contains a living and lively culture" 

 If you prefer more creamy and high protein products, Icelandic yogurt (known as Skyr) is another great option. 

 Try adding fiber, vitamins and minerals to Greek yogurt by topping it with berries and chopped fruits.

  3. Coffee Along with water,

 coffee is the  most popular drink in the world. About 85% of Americans drink coffee on a regular basis  

 Caffeine is an abundant molecule that raises attention, improves mood, and improves physical and mental performance. In particular, many athletes drink coffee as a natural pre-training drink to support their athletic performance    It also contains other beneficial compounds with antioxidant and anti-inflammatory properties, such as 

 chlorogenic acid, caffeic acid, and diterpenes (14Trusted Source, 15TrustedSource). 

 In fact, regular coffee consumption has many health benefits, including heart disease, type 2 diabetes, obesity, liver disease, Parkinson's disease, certain cancers, and even a reduced risk of death from all causes. Related to benefits . 

 Most studies suggest that 1-3 cups (240-710 ml) per day (containing about 300-400 mg of caffeine) provide these benefits. This amount is safe for adults, but limit it to less than 300 mg  of caffeine per day during pregnancy  

 After all, it's best to drink  coffee black or with milk or plant-based milk. Too much sugar poses a health risk, so use sugar sparingly or avoid it altogether.

 4. Oatmeal Oatmeal is a classic breakfast option  and is nutritious. Made from rolled or steel-cut oats,

 containing a unique fiber called 

 beta-glucan. 

 This water-soluble dietary fiber not only helps lower cholesterol but also promotes satiety by inducing the release of peptide YY, a satiety hormone that can slow gastric emptying and prevent binge eating ( 18Trusted Source, Trusted Source, Trusted Source, trusted source). 

 Oats is also an excellent source of iron, B vitamins, manganese, magnesium, zinc and selenium (22 reliable sources). 

 It also contains about 10 grams of protein  grams) per cup. To add protein, make oatmeal with milk instead of water, mix with protein powder, or add the sides of the egg TrustedSource). Although 

  oats do not contain gluten, they are often processed with gluten-containing grains, increasing the risk of mutual contamination TrustedSource). 

 Therefore, people with gluten-related disorders should choose oatmeal certified as gluten-free.

 5. Chia seeds Chia seeds are very nutritious and are an excellent source of dietary fiber. 

 In fact, only 1 ounce  grams) yields 10 grams of fiber per serving  Trusted Source). 

 In addition, some of this fiber is soluble. NS. They absorb water and increase the amount of food transported through the digestive tract. This process, in turn,  helps you feel full Trusted Source, Trusted Source, Trusted Source). 

 A small study provided participants with plain yogurt or yogurt containing 7 or 14 grams of chia seeds. Both chia seed groups observed significantly more satiety, decreased hunger, and decreased total food intake than the plain yogurt group 28Trusted Source. 

 Another study found that taking chia seeds  significantly reduced hunger compared to flax seeds. Both seeds are  nutritious, but may be due to the gelling properties of chia seeds. 

 The highly water-soluble fibers in these seeds also help stabilize blood sugar levels and support heart health  

 Chia seeds are not very protein-rich, but can be eaten with high-protein foods such as Greek yogurt, cottage cheese, and protein shakes. 

 This cheerleader