Breakfast provides energy, maintains alertness and focus, and stabilizes blood sugar levels. However, many people choose quick meals high in starch or fat, such as sticky rice, bread, vermicelli noodles, or pho, while neglecting vegetables.

According to nutritionist Nguyen Thi Thuong from Tam Anh General Hospital in Hanoi, eating vegetables for breakfast helps balance nutrition, slows down starch absorption, and stabilizes blood sugar levels after meals. The fiber in vegetables also improves bowel movements, aids digestion, and reduces bloating and constipation.

Promotes satiety and reduces cravings

The high fiber content slows down the digestion and absorption of sugar, thereby maintaining stable blood sugar levels. Fiber expands in the stomach, creating a feeling of fullness and stimulating the release of hormones that suppress hunger, such as GLP-1 and Peptide YY, while also reducing the hunger hormone ghrelin. Eating vegetables helps stabilize energy levels, limiting early hunger pangs or snacking after breakfast.

Provides energy

Vegetables provide many essential vitamins and minerals for the body, maintaining stable energy throughout the morning for a productive day of studying and working.

Adding raw vegetables to your breakfast helps supplement fiber intake. Illustration photo: *Thanh Ba*

Supports digestion

Eating vegetables for breakfast supports digestion mainly due to the high fiber content and the sugar sulfoquinovose, which helps nourish beneficial bacteria in the gut. This helps regulate bowel movements, prevent constipation, and promote a healthy gut microbiome.

Strengthens the immune system

Vegetables contain many antioxidants, vitamins, and minerals, contributing to a stronger immune system to fight infections and maintain overall health.

Improves mood

Some vegetables contain folic acid, which can improve mood and reduce the risk of depression.

Promotes healthy skin

Vegetables provide many vitamins and minerals, especially vitamins A and C, which protect the skin from sun damage, reduce inflammation, and boost collagen production. People who eat enough vegetables and fruits for breakfast have a more stable body mass index (BMI) and are less likely to experience uncontrolled weight gain compared to those whose breakfast lacks fiber.

Vegetables also provide plenty of B vitamins, vitamin C, vitamin K, and minerals like potassium and magnesium, which are essential for the nervous and cardiovascular systems and energy metabolism. Spinach, lettuce, bok choy, tomatoes, and bell peppers contain antioxidants that help reduce inflammation and protect cells from environmental damage.

An adult should eat at least 300-400 g of vegetables each day, distributed throughout all meals, including breakfast. Young children should be introduced to vegetables early on, with meals made appealing and combined with other nutritious foods. Some suggestions include adding vegetables to sandwiches, serving fried eggs with tomatoes, making light vegetable salads, or blending vegetables into smoothies with fruit. Those short on time in the mornings can prepare vegetables the night before and store them in the refrigerator for quick use the next day. People should avoid consuming too much fat or difficult-to-digest animal protein in their first meal of the day.

Thanh Ba