Some might say that breakfast is the most important meal of the day, but why? Eating a proper breakfast each morning is the key to jumpstarting your day. It provides the foundation for a productive day by increasing your energy and metabolism, boosting your mood, and sharpening your mind. Getting these early nutrients from breakfast can also help with physical performance, which is especially crucial for active people and athletes.
In the morning, after you have gone as long as 12 hours without food, your glycogen (a stored form of glucose) levels are depleted. When these levels are low, your body starts to break down fatty acids to produce the energy it needs, causing lower energy levels and decreasing your metabolic rate. The small amounts of energy from breaking down the fatty acids is conserved for the most important body functions, like fueling cells. Eating a healthy breakfast, allows the body to absorb the glucose it needs from carbohydrates, boosting your energy levels and alertness. It also then allows for energy to be used towards metabolism, increasing your metabolic rate.
Healthy breakfast foods are rich in essential nutrients such as calcium and iron. People who eat breakfast are more likely to meet their recommended daily intake of vitamins and minerals than those who don't. The most common nutrients that are missed out on from skipping breakfast include calcium, iron, vitamin A, vitamin C, vitamin D, and B vitamins. All of these nutrients are needed to maintain good health. A 2021 study also found that those who eat breakfast 7 times per week have a reduced risk for diabetes, high blood pressure, obesity, heart disease, and strokes. Eating breakfast each morning can greatly benefit your health by obtaining the necessary nutrients and reducing your risk for certain health-related diseases.
Getting that energy boost by eating breakfast also impacts your cognitive function and mood. According to research, breakfast may improve concentration, reasoning, the speed at which information is processed, memory, creativity, speaking, and learning in both children and adults. Researchers at the University of Milan in Italy found that a morning meal may be a factor in these benefits since it provides consistent glucose levels. When these levels are depleted it can result in feeling sluggish and struggling to focus on things. On an academic level, children and adolescents who eat breakfast each morning also tend to perform better in school compared to those who don’t. They also feel a greater level of connection with teachers and peers, which leads to even more positive health and academic outcomes. Lauren Blake, a licensed and registered dietitian, nutritionist, and certified health and wellness coach, says, “Food directly impacts behavior and emotions, and putting a little thought into your morning routine can help improve your mood all day long”. Eating first thing in the morning raises your blood sugar levels and keeps them steady, which improves your mood by giving you more energy. Some mood-boosting nutrients that you can get from eating a proper breakfast include B vitamins, iron, PEA, and Omega-3 fatty acids.
Many people think skipping breakfast can help them lose weight, but in reality, it can cause other health problems and no weight loss. Skipping breakfast has a direct impact on your blood sugar levels. When you do not eat, your blood sugar levels fall. Inconsistencies in your blood sugar may make it difficult for your body to metabolize foods and could contribute to obesity. Research shows that eating breakfast regularly is associated with lower levels of obesity. Eating breakfast should fill you up, making you less likely to experience hunger pangs throughout the day and resort to snacking on highly processed, high-fat foods. Eating breakfast is associated with a variety of positive outcomes, including better nutrient intake and maintaining a healthy body weight. The majority of research shows that having breakfast each morning is associated with a lower BMI and decreased obesity risk.
Whenever possible, it's important to have a breakfast that includes enough fiber, fruit or vegetables, protein, calcium, and whole grains. Getting all of these nutrients in a balanced breakfast is going to make you feel better throughout the day. Having a source of carbohydrates each morning, such as whole grain cereals, oatmeal, or whole grain bread, helps to sustain energy for longer periods of time.
Eating a proper breakfast every morning can greatly benefit you throughout the day by increasing your energy, metabolism, and cognitive function. It can also significantly improve your mood. In addition, having a healthy breakfast each morning increases your nutrient intake and reduces risks of future health-related diseases. All of these benefits can lead to successful and productive days.
About the Author
Laney is a sophomore at Northwood High School and is a member of their track and field team, mix up club, and unified club. She loves working with kids, being outside, and hanging out with friends and family.
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