It has become a cliché to say that ‘breakfast is the most important meal of the day’, but like all clichés there is a ring of truth to it
Here are some nutrient-rich foods you could incorporate as part of your balanced breakfast:
Oats are cereal grains that are high in protein and are a great source of fibre, especially soluble fibre. Oats contain beta glucan, a soluble fibre which has cholesterol lowering effects and therefore considered heart healthy. It also provides some minerals like iron, magnesium and zinc.
Barley is one of the first cultivated grains in the world, dating back nearly 13,000 years. It has the distinction of having the highest amount of dietary fibre among the cereals. Barley is chewy with a distinct nutty flavor, and is a good source of B-complex vitamins like vitamin B1, B3, B6 and biotin as well as minerals like phosphorus and manganese. Barley is also low in fat, and scientific research has shown that consumption of barley can help in lowering blood cholesterol levels.
Like barley, wheat too is among the world’s oldest cultivated grains, and a source of vegetable protein. Its easy availability makes it a vital ingredient in many dishes. Whole wheat is a good source of protein and is stocked with vitamin B1, B3 and B6 making it a healthy addition to one’s diet.
Dried fruit is fruit that has had almost all of the water content removed through drying methods. The fruit shrinks during this process, leaving a small, energy-dense dried fruit. Dried fruits are a good source of micronutrients and antioxidants (phenols) in general. Raisins, for example, contain iron and magnesium that are essential for normal functioning of the body.
Nuts provide healthy fats, protein and fibre. They also provide vitamins and minerals and are a versatile food that can be incorporated in various recipes. Different nuts are rich in different nutrients. Almonds, for example, provide fibre, calcium and vitamin E.