7 Breakfast Foods That Keep You Energized All Day

SadaNews - Many people skip breakfast for a few extra minutes of sleep in the morning, but nutrition experts assert that breakfast is one of the best ways to boost energy throughout the day.

American nutritionist Samantha Peterson states that eating breakfast replenishes the brain with glucose, which is the most energy-consuming organ in the body; this helps with clear thinking and maintaining focus.

Peterson explains that the role of breakfast is not limited to improving mental activity; it also contributes to stabilizing blood sugar levels, replenishing the nutrients consumed by the body overnight, and signaling the metabolism to come out of a resting state, according to the American magazine "Real Simple."

She adds that the importance of breakfast is amplified for individuals who experience fast-paced and busy mornings, as stable blood sugar helps regulate cortisol and stress hormones, creating a calmer and more balanced start to the day. However, not all breakfast foods can provide the same energy.

American sports nutritionist Dawn Jackson Blatner points out that "consuming balanced and high-quality calories leads to balanced and high-quality energy."

She recommends a meal that includes carbohydrates, protein, and fats together; as each nutrient plays a different role; carbohydrates are the preferred energy source for the brain and muscles, while protein helps slow digestion and maintain stable energy levels, and fats provide concentrated and long-lasting energy.

Here are 7 breakfast foods recommended by nutrition experts to boost energy throughout the day:

Cottage Cheese

Cottage cheese is characterized by its content of slow-digesting casein protein, which helps to maintain a feeling of fullness and stable energy for hours, and it is also rich in calcium.

Eggs

Eggs are a breakfast staple rich in complete protein, containing all essential amino acids; this helps to keep you feeling full longer.

Spinach

Adding spinach to eggs enhances the nutritional value of the meal, as spinach is rich in plant-based iron which helps transport oxygen to the cells; this reflects on energy levels.

Greek Yogurt

Greek yogurt is an ideal choice for a quick breakfast, as it is high in protein and probiotics, which support digestive health, stabilize blood sugar, and enhance mood.

Nuts and Seeds

Nuts and seeds contain magnesium, an essential mineral involved in hundreds of reactions responsible for energy production in the body. You can add almonds, pumpkin seeds, chia, or hemp seeds to oatmeal or yogurt.

Oatmeal

Oatmeal is an excellent source of high-quality whole carbohydrates. To transform it into a complete meal, it is advisable to add nuts, seeds, and berries; enhancing energy and fullness for longer.