Mornings are rushed, leading to a preference for quick breakfasts. Yet, a recent BMC Medicine revelation surprised us with a research result: Nuts outshine eggs in health benefits.

Picking your breakfast is the very First step towards a healthy day, diet, and life! You don't ever want to fill your tummy with anything resulting in uninvited severe health issues, such as weight gain, obesity, weakness, heart issues, digestive issues, etc.

No doubt each individual prefers breakfast as per their, needs, requirements, regions, and tastes.

According to a study titled 'Substituting Animal-Based with Plant-Based Foods for Cardiometabolic Health and Mortality: A Comprehensive Review' published in BMC Medicine, transitioning from animal-based (red meat, eggs, dairy) to plant-based foods (nuts, legumes, whole grains) is linked to improved heart health and reduced overall mortality.

The research specifically notes a moderate level of certainty that swapping one egg per day with a daily intake of nuts (25 g) is connected to a decreased risk of cardiovascular disease mortality.

Both eggs and nuts can be excellent breakfast choices in winter, each offering unique nutritional benefits.

Eggs

Scientific Reasons: Eggs are rich in protein, providing essential amino acids that support muscle health and keep you feeling full longer. They also contain nutrients like vitamin D and B12.

Quantity: A typical serving is 2 eggs, providing around 12 grams of protein. Adjust according to your individual dietary needs.

Why: Eggs are a great source of high-quality protein and essential nutrients. They provide lasting energy and can be prepared in various warm and comforting ways, such as scrambled or boiled.

IMPORTANT

Remember no matter how busy your schedule is, never miss your breakfast.

Know why you should never miss your breakfast.

Nuts

Scientific Reasons: Nuts are packed with healthy fats, fiber, and a range of vitamins and minerals. They provide sustained energy and can help regulate blood sugar levels.

Quantity: A small handful (about 1 ounce or 28 grams) of nuts is a good starting point. This portion offers nutritional benefits without excess calorie intake.

Why: Nuts offer healthy fats, protein, and fiber. They provide a satisfying crunch and are easy to incorporate into yogurt, oatmeal, or smoothies. Nuts also contribute to keeping you full and providing a steady release of energy.

IMPORTANT

Enhance your breakfast with a diverse array of nuts. Almonds provide vitamin E, walnuts offer omega-3s, pecans pack vitamins and minerals, cashews bring iron and creaminess, pistachios offer fiber, hazelnuts are rich in folate, Brazil nuts provide selenium, macadamia nuts offer healthy fats, and sunflower seeds add vitamin E and healthy fats.

Tips

• Balanced Meal: Consider combining eggs and nuts for a well-rounded breakfast with a mix of protein, healthy fats, and nutrients.
• Individual Needs: Adjust quantities based on your age, gender, activity level, and overall health goals.
• Preparation: Opt for boiled or poached eggs and choose unsalted, raw, or dry-roasted nuts to minimize added salt and unhealthy fats.
  
  

Always consult with a healthcare professional or nutritionist for personalized advice based on your specific health conditions and dietary requirements.

Ultimately, a balanced breakfast may include both eggs and nuts. Consider personal taste preferences, dietary restrictions, and nutritional needs when making your choice. Combining these options with whole grains, fruits, and vegetables can create a wholesome and diverse winter breakfast.