"fid":"559153","viewmode":"wysiwyg","fields":"format":"wysiwyg","type":"media","attributes":"alt":"vegetable omelette ","title":"Vegetable omelette","style":"width: 300px height: 300px margin-left: 6px margin-right: 6px margin-top: 6px margin-bottom: 6px border-top-width: 2px border-right-width: 2px border-bottom-width: 2px border-left-width: 2px border-top-style: solid border-right-style: solid border-bottom-style: solid border-left-style: solid float: left ","class":"media-element file-wysiwyg"Even though, the virtues of vegetables are well known, they rarely feature in a regular Western breakfast tray. People worry about their protein, fat, and carbohydrate content of their 1st meal of the day, but rarely bother to include the fiber rich and trace elements loaded veggies in their breakfast. For those who believe only vegans and so called health freaks need to include vegetables, here are 5 compelling reasons for eating vegetables in the morning...
Benefits of eating vegetables for breakfast
1.Promote weight loss and management
Veggies are in general low in calories and rich in dietary fiber. As a results they provide high satiety value (i.e., you feel fuller for a long time), this prevents unhealthy mid-morning snacking and sugar cravings for lunch. Moreover, certain gourds and salad greens prevent water retention and promote hormone balance in the body. This helps fight the stubborn menopausal fat and the weight gain due to thyroid hormone imbalance.
2.Improve gut health
They are a rich source of insoluble fibers, which add roughage to the large intestine and enable smooth bowel movements. Certain vegetables like the leeks, onions, artichokes, and asparagus are known prebiotic in nature, i.e., they nourish the probiotic bacteria in the gut. This in turn, helps improve intestinal health, immunity, and nutrient absorption.
3.Enhance mental capacity and concentration
Starchy vegetables like potatoes, sweet potatoes, carrots, and beetroots provide direct sugar the main source of energy to the brain. At the same time, the dietary fibers prevent a blood sugar peak from occurring. This helps prevent hyperactivity (caused due to a sugar high) but promotes smooth brain activity. Moreover, vegetables are a chock-a-block of vitamins and minerals essential for brain activity and concentration. A single serving of vegetables in the morning has shown double the concentration and academic performance of elementary school children.
4.Helps prevent chronic diseases
Countless studies have shown the benefits of regular consumption of vegetables in preventing chronic diseases lifestyle induced diseases like Cardio vascular diseases, type 2 diabetes, GI cancers, and inflammatory diseases. Certain vegetables like white potatoes, sweet potatoes, carrots, and beetroots are purported to help heal inflamed liver and provide relief from symptoms of chronic hepatitis.
5.Rich in potent detoxifying agents
According to traditional Chinese medicine, cruciferous vegetables are natural toxin neutralizers. Modern medicines and research too has suggested that several vegetables help detoxify the system and endow the body with several disease fighting benefits. For instance, onions and garlic are antimicrobial agents, cabbage is known to heal gastric problems, potatoes are anti inflammatory, and carrots are potent antioxidants.
Tips to include vegetables in breakfast
If breakfast veggies remind you of green slushy drinks or bland stews, you could not be more wrong. Here are some delectable yet easy ways to include these nutrient storehouses in your breakfast
Vegetable sandwich: This classic picnic snack can be easily adapted into a breakfast food. Combine whole-wheat sandwich bread with slices of salad vegetables, top it with some low fat sandwich spread and your healthy breakfast is ready. However, remember to go easy on butter and high calorie bread spreads.
Eggs and veggies: This is a classic combination and most delectable too. You can add a variety of chopped veggies like bell peppers, zucchini, spinach leaves, tomatoes, onions, etc., to egg preparations like omelets, egg scramble, and frittatas. The vegetables will not only make your breakfast healthier, but also add color, texture, and flavor to your dish.
Grated vegetables in pancakes and muffins: If you are serving breakfast to a finicky eater, then this is the best way to sneak the veggies into the breakfast tray. Finely grate vegetables like zucchini, carrots, squash, or cucumbers into the pancake and muffin batter and prepare the dish as usual. You need not change the recipe in any other way your loved one will not know a thing.
Veggies in salsas, dips, and spreads: From simple tomato salsa to exotic winter squash bread spreads, you can prepare a variety of accompaniments to go with your regular breakfast.
So, rise and shine with a serving of vegetables in your breakfast bowl. It will do you much good and help you get through your day with more vigor and stamina.
Image credits: food.chatelaine.com, ifood.tv/files