There are many benefits of eating fruit for breakfast. For example, they provide all the vitamins you need, and they are a quick and easy way to prepare a delicious breakfast.

What are the benefits of eating fruit?

Eating fruit is good for both women and men, and is great for the elderly and children. However, it is worth understanding that one apple, banana, or grape may seem a bit boring to most people. None of these options seem normal, and a cup of coffee with a delicious bun sounds much more appetizing.

However, these sweets in the morning can be dangerous for your health. Why? They don’t provide you with any nutrients, just calories. They do not give you a feeling of fullness and make you eat in half an hour, because you feel hungry and need more energy.

Eat fruit in the morning

It is important to always eat fruits in the morning instead of the usual cookies or confectionery that so many people enjoy:

• Consider that your stomach has been empty for the past 6-8 hours. So you can’t just fill it with high-calorie and high-fat foods like that piece of pie or cake that looks so good in the morning. The body takes a long time to process these foods and instead of making you feel full, they end up making you feel hungry without giving you the healthy energy you need.
• On the other hand, fruits are rich in the type of sugar that the body absorbs very well. It’s also great for fueling your brain at the start of the day. Remember that your brain requires about 20% of the total energy you consume throughout the day, and glucose is an important fuel for many of its essential functions. So, eating fruits for breakfast is very good for the body in the morning, and they are also very easy to digest.
• Fruits are also rich in water, fiber, vitamins, and minerals that will help you stay hydrated throughout the day and prevent constipation. It’s the perfect way to start the day. However, remember that you should always supplement them with protein or carbohydrates that are absorbed slowly, such as those found in cereals. This way you will achieve a healthy, varied, and balanced diet.

What are the best fruits to eat for breakfast?

• grapefruit
• red grape
• oranges
• tangerine
• kiwi
• strawberry
• banana
• pineapple
• watermelon
• peaches
• pear
• apple
• plum
• raspberry
• cherries

Healthy recipes:

• A bowl of oatmeal with 5 sliced strawberries and half a kiwi.
• Salad with spinach, pieces of pineapple, and walnuts. One glass of orange juice.
• A glass of papaya juice, half an apple, and 3 walnuts.
• One orange with two tablespoons of honey. One cup of green tea.
• A glass of natural pear juice. Bowl with sliced watermelon, cantaloupe, and 3 almonds.
• Sliced banana with honey. A glass of natural apple juice with one tablespoon of brewer’s yeast.
• A bowl of oatmeal with two tablespoons of Greek yogurt along with one sliced plum. A glass of natural apple juice.
• One slice of rye bread with a few pieces of turkey and pineapple. A glass of natural pear juice.
• A glass of strawberry water, plus some walnuts and raisins.
• One tangerine, one tortilla with spinach, and a glass of pomegranate juice.
• A glass of natural orange juice.

A small effort is a big reward

In conclusion, we know that you often do not have time to eat a full breakfast in the morning. However, you just need to peel the fruit, cut it into pieces and turn on the blender to make fresh fruit juice.

If you put in a little effort, you will be satisfied with the results. Fruits for breakfast will improve your digestion, give you a feeling of satiety and improve your mood. In addition, if you add some protein to the fruit, such as an egg or a few slices of sliced ham, you can achieve a balanced diet that will help you last until lunch without snacking.

Picture Credit: VistaCreate

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What are proteins?

Proteins are groups of molecules consisting of amino acids connected by peptide bonds.

The composition of each protein includes the following minerals:

• Nitrogen
• Oxygen
• Carbon
• Hydrogen
• Phosphorus

Even the very fact of the presence of all these substances in the human body testifies to their great importance. Do not forget that protein is part of most cells of internal organs.

Moreover, proteins take an active part in important biological processes.

The main functions of proteins

Since proteins are involved in almost all types of body activity, it can be argued that they are indispensable for human growth and development.

In addition, proteins ensure the process of transporting oxygen through the blood to the cells of internal organs.

Proteins are one of the main components of irreplaceable enzymes, some hormones, and even antibodies, which are responsible for protecting the body from the negative effects of adverse external agents.

Protein-rich foods should be in everyone’s diet

Taking into account all the useful properties and advantages of proteins, it is necessary to emphasize that protein-enriched foods must be present in the diet of everyone who cares about their health.

One of the most effective ways to replenish protein reserves in the body is regular consumption of food with a high content of this substance. For this purpose, it is necessary to review the diet and adopt the basic principles of a balanced and healthy diet.

1. Watercress

Even though this herb still seems quite exotic to most of us, watercress is one of the most popular vegetables in the world. Actually, watercress is very often used both in Asian countries and in some regions of Europe.

Please note that for every 100 g of watercress there are about 1.6 g of proteins.

2. Nuts

All types of nuts have countless benefits for the human body. Undoubtedly, nuts owe their incredible properties to their high protein content.

Of course, each type of nut contains a different amount of protein, but the average amount of this indispensable substance is approximately 17 grams per one-hundred-gram serving of nuts. Here are exactly which nuts experts recommend using regularly to improve well-being:

• Cashew
• Almond
• Pistachios
• Peanut

It is very important to remember that for the most effective results, it is better to use nuts in their fresh form without any impurities.

3. Artichokes

It is distinguished from other foods by its positive effect on the digestive process because it is not only incredibly filling, but also indispensable for accelerating the process of losing weight. Please note that for every 100 g of artichoke there are about 3.3 g of proteins.

4. Broccoli

One of the main reasons to include broccoli in your daily diet is the high protein content of this product. 100 g of fresh broccoli contains approximately 11.1 g of protein. That is why many people compare broccoli with red meat in terms of its beneficial properties.

5. Fish

Of course, when it comes to the most useful and nutritious protein-enriched foods, one cannot fail to mention fish. It is fish dishes and seafood that are among the most popular healthy foods around the world.

In fact, fish should definitely be in the diet of every person, because it contains not only essential Omega-3 fatty acids but also proteins in large quantities.

In addition, a portion of fish weighing about 85 grams contains as much as 27 grams of protein.

Picture Credit: VistaCreate

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The rules of pegan diet
The author of the pegan diet is Mark Hyman, a medical doctor who has been propagating his own diet since 2014. However, only now the Internet has gone crazy about it. Its assumption was to choose and combine the best aspects of the paleo and vegan diet. What characterizes pegan diet?

• Low glycemic index of the diet – low content of sugar, flour, purified carbohydrates.
• High content of vegetables and fruits – a large variety of colorful vegetables and fruits.
• Low content of pesticides, antibiotics and hormones from food products.
• High content of healthy fat – mainly unsaturated omega 3 from nuts, seeds and avocado.
• Food, mainly local, ecological.

It sounds beautiful! The problem arises when we look more closely at its specific rules.

What can you eat on a pegan diet?

• Vegetables and fruits – they should account for 75% of everything you eat during the day. Choose those with a low glycemic index. Add 2-3 vegetables to each main meal.
• Nuts and seeds – excluding peanuts
• Avocado- source of healthy, monounsaturated fatty acids
• Products that should be consumed in moderate amounts
• Gluten-free cereals (rice, quinoa, amaranth, buckwheat) – allowed once in a while, but they can cause fluctuations in blood sugar and exacerbate autoimmune diseases.
• Legume seeds – the best is lentils. Avoid beans and broad beans!
• Eggs – they are a very good source of protein and nutrients
• Fish – only those species that contain small amounts of mercury. According to the author of the diet, sardines and wild salmon are the best
• Meat – treat only as an addition to the dish, not as the main ingredient.

What can you not eat using pegan diet?

• Milk and dairy products – according to the author are associated with obesity, diabetes, heart disease, cancer and osteoporosis
• Cereals containing gluten (wheat, rye, barley, spelled) – Mark Hyman combines their consumption with inflammation in the body, diseases of autoimmunity and digestive problems
• Vegetable oils – mainly sunflower, rapeseed corn, soy
• Sugar – products containing sugar should be eaten as little as possible and only occasionally
• Pegan diet is therefore neither paleo nor vegan. This is a diet that is based primarily on products of vegetable origin, mainly vegetables (75%), which you supplement with a small amount of nuts, seeds, gluten-free cereals and animal products.

The benefits of pegan diet

• It is less restrictive than the paleo diet and easier to use in practice.
• The diet ensures adequate supply of dietary fiber.
• This is a diet based on unprocessed food products.
• Pegan diet is characterized by low intake of salt and sugar.

Disadvantages of pegan diet

• Pegan diet provides too little carbohydrates, which may result in weakness.
• There is a risk that the pegan diet does not ensure adequate consumption of protein and vitamins from the group B.
• You can feel a stronger hunger on a Pegan diet.
• The use of this method of nutrition is quite expensive, because the diet is based on organic products.

Picture Credit: silviarita

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