In a busy life, many people consider breakfast as just a day's supply. However, nutritional studies show that breakfast plays an important role not only in energy but also affects the inflammation process in the body, a factor related to a series of chronic diseases such as cardiovascular disease, type 2 diabetes or arthritis. Choosing the right foods in the morning can help the body cool down amoresia, thereby improving long-term health.
Oatmeal
Among anti-inflammatory foods, oats are considered an ideal choice. This grain is rich in beta-glucan, a form of soluble fiber that helps stabilize blood sugar and reduce bad cholesterol.
According to the Mayo Clinic, beta-glucan not only supports the cardiovascular system but also contributes to reducing the inflammatory response in the body. A bowl of hot oatmeal in the morning provides slow energy and creates a feeling of fullness for a long time, and is the foundation for an effective anti-inflammatory diet, emphasizes nutritionist Joan Salge Blake (University of Boston, USA).
Berries
Strawberries, blueberries or raspberries are rich in anthocyanin, a powerful antioxidant compound that can reduce oxidative stress, which is a cause of inflammatory reactions. A study published in the Journal of Nutrition showed that daily consumption of blueberries helps reduce inflammation markers in middle-aged women.
Professor Eric Rimm ( harward School of Public Health) once affirmed: "Eating berries regularly brings clear benefits to cardiovascular health and reduces inflammatory reactions throughout the body".
Chia seeds, flax seeds
If salmon is famous for its omega-3s, chia seeds and flax seeds are convenient for breakfast. They provide alpha-linolenic acid (ALA), a plant-based form of omega-3 that can be converted into EPA and DHA, which help fight inflammation.
Research from the American Journal of Clinical Nutrition shows that a diet rich in ALA helps reduce the risk of cardiovascular disease. Mixing a spoonful of chia seeds or flaxseeds in yogurt and morning smoothies not only increases the fiber content but also adds healthy fats.
Low-sugar yogurt
Yogurt, especially low in sugar, provides probiotics and probiotics to support the digestive system. There is growing evidence that an imbalance of gut bacteria is closely linked to chronic inflammation. We cannot underestimate the role of the gut microbiome, says Dr. Ruth Ley ( Max Planck Institute, Germany). Supplementing probiotics from yogurt or fermented foods can help regulate the body's inflammatory response. However, experts recommend choosing unsweetened or low-sugar yogurt to avoid " Harmful disadvantages" from excess sugar.
Green tea
Instead of black coffee, a cup of green tea in the morning helps keep you alert and is effective against inflammation. Green tea contains catechin, especially EGCG (epigallocatechin gallate), which has been shown to have strong antioxidant properties. According to Harvard Health Publishing, EGCG helps protect cells from damage and reduce markers of inflammation in the blood. Regular consumption of green tea is also associated with a reduced risk of cardiovascular disease and type 2 diabetes.
Eat a scientific breakfast
A healthy breakfast doesn't have to be elaborate. Just combine oatmeal with berries, add a spoonful of chia seeds, a box of low-sugar yogurt and finish with a cup of green tea, you have a complete anti-inflammatory meal. It is important to maintain this habit regularly, instead of just eating "anti-inflammatory" for a few days.
Nutritionists recommend considering breakfast as an opportunity to " lay the foundation" for health throughout the day. Choosing foods rich in fiber, antioxidants and omega 3 not only helps the body fight inflammation, but also protects the cardiovascular system, aids digestion and maintains stable energy. In the context of increasing chronic diseases, a bowl of oatmeal or a few mulberries in the morning is sometimes a simple "medicine" that is effective for long-term health.
