A protein-rich breakfast helps manage weight by curbing snack cravings. Protein is also vital for tissue repair and producing essential enzymes and hormones. Adults need about 0,8-1,3 g of protein per kg of body weight daily, according to Times of India.

Nuts are an excellent breakfast choice, offering protein, unsaturated fats, fiber, vitamins, and minerals. Walnuts, chia seeds, pumpkin seeds, and flaxseeds can promote satiety, aid blood sugar control, and provide sustained energy. Many nuts also contain magnesium and antioxidants, which support heart health, reduce inflammation, and boost brain function.

Greek yogurt offers substantial protein and probiotics, which balance gut microbiota, aid digestion, and boost immunity, according to Eating Well. This food is also rich in calcium, essential for strong bones and teeth. Paired with fruits and nuts, Greek yogurt creates a nutritious and balanced breakfast.

Eggs are nutrient-rich, suitable for breakfast. *Photo: Bao Bao*

Eggs provide high-quality protein, containing all essential amino acids that help maintain and restore muscle mass. They also promote satiety, reducing cravings and limiting overall calorie intake. Beyond protein, eggs supply choline, a vital nutrient for brain function and memory. Vitamins B12 and D, along with antioxidants lutein and zeaxanthin, also benefit eye health.

Tofu offers substantial plant-based protein, with approximately 22 g of protein and 2 g of saturated fat in a 126 g serving. It is rich in calcium, magnesium, and iron, supporting bone health, muscle function, and blood production. According to WebMD, tofu's isoflavones, plant compounds with antioxidant properties, may also support heart health and alleviate certain menopausal symptoms.

Salmon provides about 17 g of high-quality protein per 85 g serving, aiding muscle maintenance, tissue repair, and satiety. This fish is also rich in omega-3 fatty acids, vitamin D, and other essential nutrients. Omega-3s are known to reduce inflammation, improve blood cholesterol levels, and enhance blood vessel elasticity, thereby supporting heart health.

Le Nguyen (Compiled)