Healthy Breakfast Food Items That Promote Physical and Mental Endurance

Updated on May 4th, 2020
best breakfast dishes

Breakfast is undoubtedly one of the most important meals of the day. It kickstarts the metabolism and ignites the energy to keep us going for the rest of the day. And for those thinking of fasting, breakfast in general breaks the fast that you have overnight. Plus, most of us, unless we work late nights, do not eat anything after dinner until breakfast.

Eating regular breakfast also has a lot of benefits for both every day and long term life. Below listed are a few:

  • Regulates healthy weight
  • Controls blood sugar
  • Improves mood
  • Reduces munching on unhealthy foods

These are a few of the many benefits of eating breakfasts. Besides, skipping breakfast may make you feel hungry, which can irritate your mood, cause acidity, digestive disorders, and may also trigger adverse health conditions.

Best Breakfast Dishes

Here are some of the best foods for breakfast that you can consider adding to your everyday diet.

1. Eggs

eggs for hair
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Eggs are some of the best classic breakfast items. It is one of the highly nutritious foods with folate, phosphorus, selenium, calcium, zinc, and essential vitamins.

Most importantly, it contains choline, an essential component that plays a vital role in various functions of the brain and also helps in building cell membranes, neurotransmitter synthesis, lipid transport, and even specific signaling in the brain (1).

They also contain 10g+ proteins and healthy amounts of unsaturated fats. Eggs can also help in raising good cholesterol in the body. Besides, they can keep you more full when added to breakfast.

2. Oatmeal

Oatmeal is one of the healthy breakfast foods that is recommended by health experts and physicians around the globe.

They contain reasonable amounts of fiber, which helps in controlling weight, reducing blood pressure, and also helps in lowering the risk of colon cancer.

Oatmeals are also a good source for beta-glucan which may enrich the immunity, lower cholesterol levels, and regulate blood sugar levels. The proper amounts of proteins, carbohydrates, and fats in oatmeals may also support physical endurance.

3. Coffee

Coffee is one of the most common beverages that one can add to complete the excellent breakfast ideas. The first and foremost thing is that coffee can increase mental alertness and wakefulness to kickstart the day. It also improves physical endurance.

Coffee is also known to contain polyphenols. These are a type of antioxidants which protects the body against harmful free radicals in the body. Caffeine, a stimulant in the coffee, exhibits various psychological benefits. The compound also boosts the metabolic rate, which burns fat and also keeps us more healthy.

Besides, coffee also helps in reducing the risk of cirrhosis, type 2 diabetes, Alzheimer’s disease, Parkinson’s, and cardiac disorders.

4. Yogurt

Yogurt Benefits

Yogurt can surely be one of the healthiest additions to breakfast. It is high in various essential nutrients that our body needs for healthy functioning. One cup of yogurt can fuel the body with decent amounts of calcium, phosphorus, potassium, magnesium, and vitamins, especially vitamin B12.

It is also rich in probiotics, which plays a crucial role in enriching the digestive system, improving bone health, promoting bone health, and various other benefits. It also contains a few trace elements which work with other nutrients in it to support immune health and protect us against various illnesses. Yogurt is also rich in proteins, which can be highly beneficial for those looking for weight-loss or building lean muscle mass or even in regulating proper weight.

Yogurt is also one of the delicious breakfast food options that can also improve your alleviate stress and anxiety, and even improve overall mood.

5. Sweet Potatoes

Due to their high and varied nutritional content, many health experts and nutritionists refer sweet potatoes as a superfood. 100g of it accounts only for around 80 calories and is an excellent source for essential vitamins, minerals, fiber, and antioxidants.

The right nutritional content of sweet potatoes may help in supporting the immune system, brain function, healthy vision, gut-health, and protect the body from oxidative damage. They may also help in losing weight.

Sweet potatoes are one of the best natural sources for vitamin A & C, which can even help in fighting their deficiencies.

6. Bananas

morning banana diet

Bananas are one of the most commonly preferred fruit or food item for breakfast. They are some of the excellent sources for vitamin B6 & C, dietary fiber, potassium, choline, and other vital nutrients.

The high-fiber and starch content of bananas makes them an excellent source that enriches your body and makes you feel full for a longer time, and thus promoting weight loss. Besides, they may lower blood pressure, promote wound healing, support heart health, fight digestive disorders, and even enrich kidney health.

The healthy sugars in bananas and other nutrients work together to enhance physical endurance. Bananas exhibit these and many other health benefits with almost zero fat, zero cholesterol, and virtually no sodium.

Other Best Foods for Breakfast:

  • Milk
  • Fresh fruit juices
  • Avocados
  • Chia seeds
  • 100% whole grain toast
  • Whole grain waffles
  • Blueberries, raspberries, strawberries, and other berries

Things to Avoid:

Below listed are some things that you may want to avoid during breakfast.

  • Processed foods
  • High-sugar foods
  • Eating only energy bars
  • Foods that are high in unhealthy fats

Also, do not overeat or starve yourself by eating less. If needed, talk to a nutritional expert and get a proper plan of daily calorie intake and daily breakfast plan.


Breakfast is a critical meal of the day, which we should never skip. It helps in kickstarting our day by enriching both our physical and psychological levels to stay productive and active throughout the day.

Besides, having a healthy breakfast every day can also help us in managing proper weight and protecting us from various diseases in the future. Also, make sure to avoid oil, greasy, or preserved foods that may otherwise not be that beneficial or even have negative consequences.


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