We have always heard doctors saying that eating a healthy breakfast is important. It is the most significant meal of the day. A healthy breakfast offers an optimum energy level to start your day and helps in weight management. The need to boost immunity has been emphasized enough for the past few months. A strong immune system helps in fighting against diseases. When it comes to breakfast, you can make some modifications to it that will boost your immunity. Certain foods, kitchen ingredients, and following healthy eating practices are good for building immunity. Let us have a look at some of the healthy breakfast foods that you must eat to boost immunity.
Include These Healthy Breakfast Foods in your Diet
Ginger Tea- When it comes to curing common cough and cold, ginger is the best food for relief. Studies have proved that the anti-inflammatory properties of ginger play a vital role in fighting against flu or cold. As inflammation can affect the body’s immune reaction, the anti-inflammatory properties of ginger can play a significant role in boosting your immunity.
Blueberries- Blueberries consist of a kind of flavonoid known as anthocyanin, which has antioxidant properties that can help in boosting an individual’s immune system. According to a study in 2016, flavonoids play an important role in the immune defense system of the respiratory tract. Researchers found that those who ate foods that are rich in flavonoids were less likely to suffer from a respiratory tract infection and the common cold.
Whole-grain- Unhealthy and greasy foods can satisfy you emotionally as they do not contain any essential nutrients. To have a healthy breakfast, consider adding more whole grains to it like Bajra, pearl millet, and maize. Whole grains are rich in fiber, starch, iron, and protein. These grains not only help in boosting your immune system but also keeps your skin healthy, help you reduce weight, promote satiety, and increase the amount of good cholesterol in the body.
Have fruits in your breakfast- If you are looking for healthy breakfast foods, then it is mandatory to include citrus fruits loaded with Vitamin C in your diet. These fruits work wonders for the immune system. To boost your immunity, it is a must to include fresh fruits in your breakfast. You can add berries to your regular oats and have them with yogurt for building a strong immune system. Some of the fruits that you should have for your breakfast include apple, orange, watermelon, blueberries, raspberries, and much more.
Add turmeric to smoothies- Turmeric is popularly known as the golden spice. For ages, this spice has been used for various medicinal purposes. Adding turmeric to smoothies can boost immunity and control inflammation. Add a small amount of turmeric powder to your shakes and smoothies and have it for breakfast.
Oatmeal with Cheddar and eggs- This is one of the healthy breakfast foods that can be prepared in no time. If you are bored with the regular sweet oatmeal, try savory oats. They taste great and you can enjoy a full serving of veggies too. If you want, serve this oatmeal with hot sauce.
Eggs- Eggs are another great choice when it comes to power-packed breakfasts. An egg consists of 75 calories, 5 grams of healthy fats, and 6 grams of protein. Eggs are the best choice to form the base of a healthy breakfast. They are extremely versatile. You can have it in the form of an omelet with your favorite vegetables, hard-boiled, scrambled, or soft-boiled.
Greek yogurt- This is a great source of probiotics. These are living microorganisms that keep your gut healthy, so you will not feel sluggish because of poor digestion. The thing that makes Greek Yogurt special is you can add varieties of food over it. Nuts, honey, seeds, berries, granola, oats, coconut, mango, and other fruits can make breakfast a satisfying and enjoyable way to begin your day.
Flaxseed powder- Grounded flaxseed can make your breakfast super healthy. Containing soluble fiber, flaxseeds can slow down the digestion process and reduce your blood sugar level. If you have the habit of eating snacks between meals, then having flaxseed for breakfast may reduce your hunger pangs.
Sprinkle some powdered flaxseed powder on your yogurt or oatmeal, or you can even try to add it to bakery items or smoothies. You can even have flax tea by mixing the powder with hot water, honey, lemon juice, and different spices.
Avocado- Do you know why avocado toast is a popular breakfast item? Avocados contain different essential nutrients, including vitamins, minerals, and healthy fats. Avocados consist of:
2. Vitamin K
3. Vitamin B
4. Vitamin C
5. Vitamin E
You can add avocado on top of an omelet or smash it over a whole-grain toast. You can even add it to your smoothie to get a creamy consistency.
Sweet potatoes- These are rich in beta content, a kind of antioxidant that provides an orange color to its skin. Beta carotene is a great source of vitamin A. Sweet potatoes make skin healthy and offer protection against the harmful ultraviolet rays of the sun.
Spinach- Spinach may boost immunity as it consists of several essential antioxidants and nutrients, including:
- Vitamin E
- Vitamin C
Vitamin C and E are essential for supporting the immune system. Several studies indicate that flavonoids can prevent cold.
Sunflower seeds- Sunflower seeds are a great addition to breakfast and salads. They are rich in Vitamin E, an essential antioxidant. Just like other antioxidants, Vitamin E boosts immunity. It improves immunity by fighting against the free radicals, which causes cell damage.
Almonds- These are a great source of Vitamin E, manganese, fiber, and magnesium. Having a handful or a quarter cup of almonds for breakfast can boost your immunity level in no time.
Button Mushrooms- This is one of the popular healthy breakfast foods among vegetarians. They are a great source of Vitamin D and B. Selenium content present in the mushrooms makes the immune system strong by avoiding any kind of tissue and cellular damage.
By adding mushrooms to your breakfast your body gets the power to fight cholesterol, inflammation, and viral infections. Mushrooms also help in strengthening your bones, give energy, and maintain good health for your heart. Doctors suggest one can have around 100 grams of mushrooms.
You can cook mushrooms in different ways. Grill the mushrooms using less oil for attaining maximum benefits. You can even add them to several salads, dishes, and sauté them in different sauces. Just keep in mind, overcooking mushrooms can destroy their nutritional value.
Mushrooms are great for people suffering from diabetes. It not just keeps a check on insulin level but is a great source of chromium that helps control the blood sugar level. Mushrooms can cause mold allergies and allergic reactions to many. So, it is better to consult a doctor if you see any kind of rashes or allergic reactions.
Broccoli- A great source of antioxidants and Vitamin C, the nutritional value of broccoli ranks high among all other immunity-boosting foods. It consists of a high level of proteins compared to other veggies which are essential for a healthy heart.
Including this in your breakfast will reduce cholesterol, strengthen the bones, and help in reducing your weight. Whether cooked or raw, 2 cups of broccoli will help you to enjoy its benefits. You can steam or even stir-fry broccoli. You can have it raw also, but make sure you wash them thoroughly before eating.
These healthy breakfast foods can give you the extra boost that you need to make it through a busy day. To get the most out of your breakfast, have a breakfast that includes protein, healthy fats, and carbohydrates.