According to the World Health Organization, a balanced breakfast helps regulate blood pressure, reduce the risk of atherosclerosis and improve blood circulation. In particular, choosing the right foods in the morning will support cardiovascular health and blood quality.
Studies show that people who regularly eat a breakfast rich in fiber and low in saturated fat have a lower risk of cardiovascular disease than those who skip breakfast. Therefore, foods rich in iron, folate (vitamin B9), vitamin B12 and antioxidants are recommended to support blood formation and improve circulation.
These include foods such as whole grain oats, whole grain my fillings, chia seeds and flax seeds that provide a lot of soluble fiber, helping to reduce bad cholesterol (LDL) - a factor that causes blood vessel blockage. In addition, spinach, egg yolks, soybeans and lean meats are a great source of iron and vitamin B12, which are good for red blood cell production.
People who eat leafy greens, fruits containing vitamin C (such as oranges, strawberries) and lean proteins for breakfast have more stable blood pigment levels, and are less likely to suffer from iron deficiency anemia.
For breakfast, avoid dishes high in refined sugar and trans fat such as industrial cakes or fried sausages, as they can increase the risk of inflammation and dyslipidemia.
For good blood, breakfast should prioritize foods rich in iron, B vitamins, antioxidants and soluble fiber.
