Breakfast is often considered the most important meal of the day, whether it is to get off to a good start or to take care of your health. In this regard, Sheena Patel, nutritionist and director of nutrition programs at the American Institute of Cancer Research, shares information: certain breakfasts rich in nutrients, antioxidants, fiber and essential vitamins can help reduce the risk of cancer. Here are 5 delicious and easy to implement suggestions.
A bowl of whole grains
To stock up on nutrients, there’s nothing like a bowl, a bowl filled with good things for your health. Sheena Patel advises “start with a breakfast that is 100% whole grains. Oatmeal, quinoa, whole-wheat bread, and cereal are all great choices.”. Whole grains have been shown to reduce the risk of colorectal cancer.
This base can also invite you to place fresh fruit on top to increase the benefits. “Think berries, melon, avocado and tomatoes. Vegetables and fruits also contain high amounts of dietary fiber as well as phytochemicals, which occur naturally in plants and can help protect our cells from oxidative damage. indicates the expert. You can also add nuts, seeds, or even yogurt.
Whole grain bread
Forget white bread with butter and jam and opt for the expert’s whole grain toast recipe. Start with a 100% wholemeal toast base. Then drop in some fruit or vegetables, and, finally, a healthy protein.”including any type of all-natural nut butter, hummus, or eggs.” This is a good, filling sandwich that is excellent for your health.
A berry and spinach smoothie
Like in the American series, you can just as easily start your day with a berry and spinach smoothie by blending a handful of fresh or frozen berries (like blueberries, strawberries or raspberries), a handful of spinach, half a banana, a tablespoon of ground flax seeds and unsweetened almond milk.
“Berries are rich in antioxidants and vitamins, which protect cells from damage, while spinach provides fiber, folate and lutein for additional anti-cancer benefits.” A glass of benefits in short.
Porridge with chia seeds and nuts
Another great option is to prepare oatmeal with chia seeds and nuts, also known as overnight porridge. To do this, mix 1/2 cup oatmeal, 1 tablespoon chia seeds, 1 cup unsweetened plant-based milk and a handful of chopped nuts in a jar. Let it sit overnight in the fridge and top it with fresh fruit like slices of kiwi or apple in the morning. “Oats are rich in soluble fiber, which helps maintain gut health, while chia seeds and nuts provide healthy fats and antioxidants to fight inflammation and the risk of cancer.
Avocado toast (with tomatoes and pumpkin seeds)
Finally, for a savory option, you can try avocado toast with tomatoes and pumpkin seeds. Spread half a ripe avocado on whole-grain toast, then top with fresh tomato slices, a sprinkle of pumpkin seeds and a drizzle of olive oil. “Whole grains reduce the risk of colorectal cancer, while avocado provides healthy fats and vitamin E, and pumpkin seeds are an excellent source of zinc and antioxidants. Adding tomatoes provides lycopene, a powerful compound that has been linked to a reduced risk of prostate and breast cancer.”