Unsweetened oatmeal provides carbohydrates, fiber, and a good amount of protein and fat, promoting lasting fullness. Oats are also rich in vitamins and minerals like manganese, phosphorus, magnesium, copper, iron, zinc, and vitamins B1 and B6, which contribute to energy metabolism and the normal functioning of the nervous system.

You can prepare oats as porridge with water or soak them overnight in milk, combining with fruit and nuts to boost nutrient intake.

Eggs, rich in protein and choline, are an excellent breakfast choice. According to Eating Well, one egg contains 75 calories, along with 6 g of protein and 5 g of healthy fats. Choline supports the synthesis of acetylcholine, a vital neurotransmitter that can help improve memory and concentration. Protein activates neurons to produce orexin, another neurotransmitter that enhances energy and alertness.

A breakfast of boiled eggs promotes lasting fullness, has minimal impact on blood sugar levels, and is convenient. You can boil, steam, fry, or scramble them with vegetables, depending on your preference.

Steamed eggs are rich in nutrients and easy to digest. Photo: Bui Thuy

Steamed eggs are rich in nutrients and easy to digest. Photo: Bui Thuy

Unsweetened or low-sugar yogurt is abundant in beneficial probiotics. These live microorganisms help maintain a healthy gut, which is crucial for reducing fatigue and sluggishness caused by poor digestion. A breakfast featuring Greek yogurt with berries, nuts, and oats provides protein, fiber, antioxidants, vitamins, and minerals.

Almond butter offers unsaturated fats, protein, fiber, and nutrients such as vitamin E, calcium, and iron. Two tablespoons of almond butter contain approximately 3 g of fiber and 7 g of protein, promoting lasting fullness while helping to slow digestion and stabilize post-meal blood sugar. You can pair almond butter with a slice of whole-grain bread or add it to a smoothie with berries for breakfast.

Berries

According to Healthline, blueberries, strawberries, raspberries, and blackberries are often considered "superfoods" due to their rich content of antioxidants, fiber, and vitamin C. Anthocyanin compounds can help improve blood circulation to the brain and enhance cognitive functions such as memory and concentration.

Despite their sweet taste, berries are typically low in calories and do not negatively affect blood sugar levels. Berries are versatile and easily incorporated into smoothies made with almond milk, oat milk, cow's milk, or coconut milk. They can also be added to oatmeal or yogurt, making them suitable morning snacks.

Anh Chi (Compiled)