Breakfast

Breakfast is very important, as it provides the body with an adequate amount of calories to maintain energy throughout the day. The ideal time for breakfast is between 7:00 AM and 9:00 AM. Our body’s condition is a clear indicator of the type of diet we need. Following a balanced diet based on your BMI is crucial. Some diet plans may work perfectly for one individual but prove ineffective for another, the reason lies in our unique body needs. With that in mind, here are five of the best foods everyone should consider including in their breakfast.

Apples

Besides its immense amount of nutritional value, apples are also quite refreshing indeed. This is due the fact that they contain antioxidants such as quercetin and chlorogenic acid, and these help lower inflammation and oxidative stress, both of which contribute to chronic health issues like cancer or heart disease [1]. Their consumption is also associated with better cardiovascular health, probably due to the apple-derived flavonoids reducing the risk of heart issues [2].

In tackling obesity, apples are unrivalled due to the water and fiber they contain, aiding satiety and lowering calorie consumption. Some researchers are even proposing a link between weight gain and consumption of flavonoid-rich fruits like apples [3]. Additionally, apples assist in maintaining a healthy microbiome; their pectin is a prebiotic, nourishing gut bacteria and enhancing digestion and immune response [4].

In addition to aiding gut health and controlling weight, apples have the potential to lower blood sugar levels and the risk of developing type-2 diabetes. This is attributed to their polyphenols that help insulin sensitivity which are quite helpful for blood-sugar managers [5]. Sliced in a salad, blended in a smoothie or eaten raw as a quick snack – apples remain an ideal choice for everyone.

Eggs

Having 2 to 3 boiled eggs for breakfast, depending on your body’s requirements, can be a great source of energy. Eggs are rich in high-quality protein and provide the kind of boost your body needs to start the day. They also contain essential vitamins and minerals that support muscle repair, brain function, and metabolism.

Whole Grain Bread

Whole grain bread, especially those without added sugar, is a smart choice — particularly for individuals who are at risk of diabetes or already managing the condition. Brown or whole grain bread is a good source of fiber and contains lower amounts of carbohydrates compared to refined white bread. Consuming 2 to 4 slices can help keep you full and support steady blood sugar levels throughout the morning.

Greek Yogurt with Fruits

Greek yogurt is rich in protein and probiotics which helps us in digestion and gut health which is very important . For you are considering more dense breakfast packed with essential nutrients, Greek yogurt can be paired with fresh fruits such as berries, bananas and apples. The combination of these foods creates a breakfast that is rich in fiber, natural sweetness, and even contains antioxidants, which can strengthen your body’s defense mechanism. This combination effectively sustains satiation for longer durations.

Oatmeal

Oatmeal is an excellent breakfast choice as it is nutritious, versatile, and easy to prepare. It contains high levels of soluble fiber such as oat beta-glucan which has been shown to lower cholesterol and keep blood sugar steady. Oatmeal is good for cardiovascular health as well as digestive health. It can also be customized by adding nuts, seeds, honey, or fruits to make it heartier and more delectable without compromising health.

References

[1] Boyer, J., & Liu, R. H. (2004). Apple phytochemicals and their health benefits. Nutrition Journal, 3(1), 5. https://doi.org/10.1186/1475-2891-3-5

[2] Mink, P. J., et al. (2007). Flavonoid intake and cardiovascular disease mortality: a prospective study in postmenopausal women. The American Journal of Clinical Nutrition, 85(3), 895–909. https://doi.org/10.1093/ajcn/85.3.895

[3] Bertoia, M. L., et al. (2015). Changes in intake of fruits and vegetables and weight change in United States men and women followed for up to 24 years: analysis from three prospective cohort studies. BMJ, 351, h3576. https://doi.org/10.1136/bmj.h3576

[4] Slavin, J. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4), 1417–1435. https://doi.org/10.3390/nu5041417

[5] Muraki, I., et al. (2013). Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies. BMJ, 347, f5001. https://doi.org/10.1136/bmj.f5001

Proteins are basic biomolecules that serve every cell within the body. Cellular metabolism requires various types of proteins as machinery for carrying out activities and for maintaining life.

 

Structure & Composition of Proteins

The interaction of amino acids in a polypeptide chain is governed by the formation of covalent bonds known as peptide bonds. A protein is made up of 20 standard amino acids, each possessing a distinct side branch that determines a protein’s functions and characteristics. With respect to a polypeptide backbone, the spatial arrangement and order of protein subunits specify its tertiary structure [1].

 Proteins Functions

• Pepsin and many other proteins take up the form of enzymes and conduct catalytic activities within the metabolism of living organisms. An example is an enzyme for digestion that breaks down the food by acting upon it while it is in the stomach, termed pepsin [6]

• Connective tissues of human beings, alongside tissues such as skin, hair and nails, contain a protein referred to as collagen which serves to give strength, while keratin serves structural integrity [6].

• Specialized proteins such as hemoglobin serve the purpose of moving oxygen to all sections of the body from lungs, as heme and oxygen transporters transport it across. Another specialized protein known as ferritin serves the purpose of containing iron in liver [6].

• Anti-foreign agents termed as antibodies stem from proteins and serve the function of identifying strangers start neutralization setters for foreign agents [6].

• Some physiological activities are controlled by signaling hormones of insulin as an example, that take the form of proteins [6].

Protein Digestion and Absorption

The digestion of protein starts in the stomach, and progresses in the small intestines with the help of pepsin, trypsin, and chymotrypsin, all of which cut down the peptid chains into amino acids. These amino acids then get absorbed in the bloodstream, becoming available for the body to utilize [6].

Animal and Plant Sources of Protein

Proteins are sourced from both animals and plants:

– Animal-Based Proteins: These include meat, poultry, fish, eggs, and even yogurt, dairy, etc. These are the so called complete proteins [2]

– Plant-Based Proteins: You can find these in legumes, seeds, nuts and whole grains ([2]).

Protein Intake Recommendations

The Recommended Dietary Allowance or RDA of dietary protein is 0.8 grams of protein per kilogram of body weight for sedentary adults throughout the day [2]

Food Rich in Protein

• Chicken Breast: delivers 26g in 3 ounces serving [4].

• Cottage Cheese: 23.5g of protein in each cup [4]

• Lentils: serving of 1 cup of cooked lentils gives 18g protein [5].

• Peanuts: 7.3g of protein in each ounce [5]

• Eggs: containing 6g each of protein, each large egg adds up to this count [5]

Protein Quality and Bioavailability

The value of protein is determined by the quantity of amino acids present and the digestibility of the protein. Comparatively, animal proteins having higher bioavailability is a generally accepted fact when compared to plant proteins [2]

Considerations Pertaining to Health and Protein Consumption

Sufficient protein consumption is linked to:

– The preservation of muscles

– Management of weight

– Health of the bones

– Due to a lack of authority on the issue, research also suggests social engagement affords individuals with a reliable aid system a great deal of confidence.

Protein related diseases

Protein Deficiency can lead to disease ?

Yes, both consuming too little or too much protein can have negative effects on the body and may lead to various health issues. One prominent disease associated with protein deficiency is kwashiorkor. It can cause edema (swelling) in the legs. People who consume very low amounts of protein in their diet are at risk of developing this condition. Kwashiorkor can affect both children and adults, and cases are mostly reported in poor and developing countries where maintaining a balanced diet is challenging [8].

Coping with the Challenge of Protein Deficiency

The main cure for this type of disease is maintaining a good and balanced diet that includes all the essential amino acids required for the proper functioning of the body. Consuming more protein than necessary can also negatively impact health, especially in individuals who heavily rely on protein sources while cutting down on carbohydrates. Carbohydrates are also essential for the body’s proper functioning and should not be eliminated from the diet [8].

References

[1] MedlinePlus Genetics. What Are Proteins and What Do They Do? MedlinePlus, U.S. National Library of Medicine, https://medlineplus.gov/genetics/understanding/howgeneswork/protein/.

[2] MedlinePlus. “Dietary Proteins. MedlinePlus, U.S. National Library of Medicine, https://medlineplus.gov/dietaryproteins.html.

[3] 9 Important Functions of Protein in Your Body. Healthline, https://www.healthline.com/nutrition/functions-of-protein.

[4] 17 High-Protein Foods That Beat a Protein Shake.” Health, https://www.health.com/high-protein-foods-that-beat-protein-shakes-11706410.

[5] “16 Foods for High Protein Meals.” Healthline, https://www.healthline.com/nutrition/high-protein-foods.

[6] Protein. Wikipedia, Wikimedia Foundation, https://en.wikipedia.org/wiki/Protein.

[7] Protein Foods Group – One of the Five Food Groups.” MyPlate.gov, https://www.myplate.gov/eat-healthy/protein-foods.

[8] https://pressbooks-dev.oer.hawaii.edu/humannutrition/chapter/diseases-involving-proteins/