5 healthy foods to start the day

It is generally said that breakfast is "the most important meal of the day", a meal that doctors, nutritionists and health professionals insist on and do not miss to maintain sustainable health.

Breakfast is a staple of the three daily meals, a standard to which we must pay special attention. Eating several varieties in the morning helps to improve the health of the body and strengthen its strength and activity. So we need to focus on foods that are high in nutrients, light and healthy, and away from fatty foods that cause laziness and inactivity, especially since the body and internal organs need time to start a normal job.

In addition, a good breakfast will improve your health, memory and concentration, while reducing the risk of diabetes, high cholesterol, obesity and multiple heart diseases.

India Gate's nutrition experts provide us with the top 5 foods to eat every day.

5 healthy foods to start the day
These foods are:

• fruits:
Breakfasts should always include fruits, they are a good source of fiber and vitamins and also provide antioxidants that can reduce inflammation in the body.

But avoid acidic fruits such as oranges and peaches on an empty stomach, as they may cause acidity. You can also choose fruits such as apples, bananas, pears, etc.

You can add chopped fruits to breakfast cereals or mix them with nuts, seeds, quinoa or oat flakes. Try to add at least one fruit, but do not exceed 3 types of breakfast each day.

• Quinoa:
These high-protein, low-carbohydrate cereals are ideal for breakfast.

Quinoa has a low sugar content and is rich in fiber, magnesium, vitamin B, iron, potbadium, calcium, vitamin E and antioxidants. It does not contain gluten and is considered one of the least allergenic grains and is therefore one of the most important alternatives for rice and wheat.

• shea seeds:
These small seeds contain nine essential amino acids and are rich in essential fatty acids, magnesium, vitamin B and iron.

The pudding can be made with a mixture of milk and cinnamon and can be used to make jam for toast.

• Flax seeds:
Flax seeds flavored with hazelnut are rich in omega-3 fatty acids, fiber and antioxidants. The nutritional benefits of flax seeds make it an ideal complement to breakfast.

• Nuts and dried fruits:
Although most people avoid eating nuts, they contain healthy fats that are easily absorbed by the body.

Nuts are very active snacks because they are rich in vitamin A, magnesium, calcium, iron, phosphorus, potbadium and zinc.