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Breakfast is the fuel that keeps you charged for the whole day as being the most important meal of the day. You must pay attention to the food you are eating in your breakfast. The food you eat your breakfast supplies energy your system and keeps you full for the day.

in your breakfast
kathryn8422.wordpress.com

It is a big struggle to control your food cravings and satisfy your taste buds at the same time. Your breakfast should be healthy enough as it’s the starting meal of the day. However, some foods are very beneficial as well as fulfilling to your stomach through which you can enjoy your breakfast without any guilt.

HEALTHY RECIPES YOU SHOULD HAVE IN YOUR BREAKFAST

Here, we present the easiest healthy recipes which you can enjoy your breakfast every day;

1. OATS UTHAPPAM

in your breakfast
hungryforever.com

Oats Lovers, there is one more delicious food that you can have with your oats- Oats Uthappam. This is an ideal combination for the first meal of the day. It reduces bad cholesterol, prevents constipation problem as well as manages your blood pressure and sugar levels. What you all require is-
100g uncooked oats, 100g of Rava, 150g of curd, 100g of chopped capsicum, tomatoes, 2tsp green chili paste, 8tsp of olive oil and salt according to your taste.
INSTRUCTIONS to be followed;
Mix well the oats, veggies, chili paste, salt into the curd so that the batter can become semi-liquid. Add 1/2tsp of olive oil on a semi-hot pan. Then pour the batter you made into the pan and spread it around just like a dosa. Once the one side of the uthappam gets browned, flip to the other side and roast until it gets golden brown and then enjoy your dish.

2. SPROUTS POHA

in your breakfast
youtube.com

Sprouts Poha is healthier than potato Poha as sprouts are rich in proteins, vitamins, and fiber. It helps in detoxifying your body and cleanses out impurities from your body. What you all need is-
1 ½ cup of Poha, 1 ½ cup of boiled sprouts, 1tsp of oil, 1/2cup of chopped onions, 1/2tsp of mustard seeds, 1/2cup of turmeric powder, 1tbsp of lemon juice, 1tbsp of sugar, salt and green chilies according to your taste.
INSTRUCTIONS to be followed;
You need to do is heat the oil in a non-stick pan and then add mustard seeds. After that add onions and chilies and let them fry till it gets a little brown. Then add sprouts to it and fry for 2-3mins. Add and mix well the turmeric powder, salt, and sugar for a minute. Then pour 1/4cup water and allow it to cook for 1-2mins. At last, add Poha and lemon juice and mix well and let it cook for few mins. Now just enjoy your healthy Poha.

3. MASALA EGG WHITES SCRAMBLE

in your breakfast
healthsite.com

Scramble is healthier than an omelet. Egg whites are being the best source of carbs-proteins. This is the best dish which you can have for breakfast and even for an evening snack. What all you need is-
8 egg whites, ¼ chopped red and yellow bell pepper, ½ chopped onion and garlic, a pinch of chili powder and salt, 1/2cup of cooked rice according to your taste, 1 slice of grated cheese.
INSTRUCTIONS to be followed;
Mix all the egg whites with pepper, chili, salt, onion, and garlic. Then take a cooking pan and add few drops of oil. Now mix the scramble in the pan and add cheese. You want you can sprinkle some cooked rice and serve.

As we all know that summers are on the way and we are eagerly waiting for the most delicious and the KING- MANGOES will be going to ripe soon and everyone is fond of eating mangoes then. Mango symbolizes “Life” as being the national fruit of India and everyone is a favorite thing in summers is of eating mangoes.

Of eating mangoes
the-green-man.net

It seems to be the best gift in summers due to its various uses in the form of sour pickles, Lachcha, sweet mango jelly, fresh mango juice, healthy mango lassi, tasty Panna, etc. It is not only good in taste but possesses many health benefits for everyone.

5 AMAZING BENEFITS OF EATING MANGOES

Besides the sweetness, juicy taste of mangoes, it posses a huge amount of vitamins, minerals and antioxidants compounds that help in assuring your health. Since it has high-calorie content but it has been found to be healthy due to the presence of various essential nutrients and vitamins in it. Here we give you 5 amazing benefits of eating mangoes;

Of eating mangoes
mango.org

1. HELPS IN FIGHTING CANCER

Mangoes are rich in fiber, vitamins, and minerals and also contains antioxidant compounds. Mango has been found that as it possesses some qualities that protect against colon, breast cancer, and prostate cancer as well as from leukemia. It has been shown to have some positive impact on all cancers so, you should start of eating mangoes.

Of eating mangoes
bettermangojuice.com

2. STRENGTHENS IMMUNITY

Mango helps in strengthening and energize all your nerves, tissues and muscles in the brain, heart and other parts of the body. It also cleans your body and gives strength to your immune system. We all should start of eating mangoes regularly in summers as it is very beneficial for your immune system. by eating mangoes you feel so energetic and get the capability of working for longer hours.

Of eating mangoes
boldsky.com

3. SKIN CLEANSER

Mangoes help you to unclog your pores and add freshness to your face. The best thing is that these mangoes are applicable for all types of skin. It helps in clearing the clogged pores that cause acne which is a very common problem that everyone suffers. You require just a slice of mango and cut it into thin pieces and put them on your face for 10-15 min and then take a bath or rinse your face with water and you will get the best results if you will start eating them along it.

Of eating mangoes
Fashion lady.in 

4. PREVENTS ANEMIA

Mango is rich in iron, therefore, it is a great natural solution for the women or girls who are suffering from anemia. This fruit also contains some amount of copper. This copper functions many vital enzymes properly and also increases the production of red blood cells so, the start of eating mangoes.

Of eating mangoes
boldsky.com

5. HELPS IN WEIGHT LOSS

As we all get to know that mango contains a lot of vitamins and essential nutrients. By eating one mango makes you feel like you are full enough. Also, it is loaded with huge amount of fiber content. It helps in boosting the digestive function and burns the unwanted calories from the body. This, in turn, helps in losing weight if you start off eating mangoes.

Of eating mangoes
admirableshape.com

If you are a fan of chocolates and love to eat those but you also knows that eating too many chocolates can let you gain weight and also many other problems that’s why you neglecting eating chocolates. But you do not know that eating chocolates can give you many health benefits and protect from many diseases. Chocolate eating good for our health

Chocolate eating good for our health
Indianexpress.com

The next time you eat a piece of chocolate, you may not have to feel so guilty about it. Despite its bad reputation for causing weight gain, a number of health benefits may be associated with this delicious treat coz chocolate eating well for our health
If you’re like me, you love to eat chocolate. But not just any chocolate — I eat the varieties that are often referred to as superfoods. I’m talking about dark chocolate and cocoa nibs, which are both truly healthy forms of chocolate if you pick the right products. You’re probably thinking how is dark chocolate good for you.

Chocolate eating good for our health
Dailymail.com

The Americans have been consuming around 12 pounds of chocolates every year and over $75 billion has been spent annually over the world on chocolates. Not all types of chocolates are being helpful to your health but only the dark one has been found to be the most beneficial to for everyone.

6 REASONS WHY CHOCOLATE EATING GOOD FOR OUR HEALTH

1.PREVENTION OF CANCER

Chocolate good for our health
Consumerhealthdigest.com

It can be difficult for you to believe this, but the delicious dark chocolate you love to eat may also help you in warding off the cancer diseases. That’s right — one of the benefits of dark chocolate is its potential as a cancer-fighting food. The researcher has suggested that eating dark chocolates can lower the risk of cancer and also help in preventing cancer.

2.IMPROVE HEART

It has been researched and found that flavanols have a very positive impact for having a healthy heart as it helps in lowering blood pressure and also in improving the flow of blood into the heart as well as to the brain. These dark chocolates flavanols are found helpful in making the blood platelets not so much sticky and are able to clot, which helps in reducing the risk of blood clotting and heart stroke.

3.CONTROL CHOLESTEROL

The cocoa butter that has found in the dark chocolates are loaded with an equal quantity of oleic acid which is a heart-healthy unsaturated fat which is also found in olive oils. It is correct that stearic and palmitic acids that have found in the dark chocolates are of saturated fats, but the research concludes these acids have a very neutral impact on the cholesterol levels, that means it neither raises it nor lowers it.

4.REDUCE LEVEL OF STROKE

Chocolate good for our health
Health magazine.com

A research has been conducted in which a study of around 44,489 individuals, it has been found who eats chocolates were more than 20% are less likely to experience heart stroke but who are in a regular consumption of chocolates are 46% who are less likely to die.

A further research was accompanied and was published in the Journal of Heart in 2015, that it has been tracked that the impact of the diet of the people on the long-term health of 25,000 men and women.

5.FATAL GROWTH AND DEVELOPMENT

Eating 30 g of chocolate every day during pregnancy might benefit fetal growth and development, according to a study presented at the 2016 Pregnancy Meeting of the Society for Maternal-Fetal Medicine in Atlanta, GA.

6.IMPROVE ATHLETIC PERFORMANCE

chocolate good for our health
Eatthisnotthat.com

A lot of researchers was conducted and according to the study a lot of information was found out and has been published in The Journal of the International Society of Sports Nutrition which suggested that even a little piece of dark chocolate can boost up the level of oxygen availability during the fitness training sessions.

Many people wish there was a magic pill to have long-lasting energy even though they don’t eat energy-rich fruits. However, energy production in the body is affected by a variety of factors such as mental health and emotional well-being. The simple answer to gain more energy is to focus on your nutrition intake. Especially which fruits you eat.

energy rich fruits
thehealthsite.com

All the fruits are the anytime snacks you can eat, as they are easy in carrying and contains many antioxidants, vitamins, mineral and always give you an immediate energy booster. One serving of fruit contains anywhere between 80 to120 calories, depending on what kind it is.

TOP 5 ENERGY RICH FRUITS YOU SHOULD EAT EVERYDAY

In this article, you get all the energy-rich fruits which have decent nutritional values and also they are in your pocket all the time because when u are hungry you can eat them.

1. BANANAS

energy rich fruits
hindimeaning.com

Bananas are easily digested and provide instant energy as well as lots of potassium, an electrolyte that helps maintain normal nerve and muscle function. Even the medium-sized banana is also loaded with about 105 calories, 27 gms of carbs, 1 gm of proteins and 0.5 gms of fats in it.

2.APPLES

energy rich fruits
healthyrise.com

Apples are free of fat, sodium, and cholesterol.That same medium-sized apple contains 4 grams of dietary fiber, which is 17% of the daily recommended value for Americans. Crunching on an apple for fiber, it helps in digestion and may also help in losing weight. A medium apple possesses 14% of your daily recommended portion of vitamin C.
Antioxidants and phytochemicals in apples have been linked to helping prevent a number of chronic diseases, including Alzheimer’s, lung cancer, heart disease, breast cancer, diabetes and more.

3. STRAWBERRY

energy rich fruits
time.com

The shape of the heart of the strawberry is the first hint that this fruit is good for you and your heart. The small packages help in protecting your heart, increase good cholesterol levels, lowers your blood pressure, and fight against cancer disease.
These strawberries are packed with many vitamins, fiber, and high levels of antioxidants known as polyphenols, they are a sodium, fat, cholesterol free and low-calorie food. These are the top 20 fruits having the antioxidant capacity and are the best-containing manganese and potassium substances. If you take just a serving of about 8 strawberries, it helps in providing you more vitamin C than an orange provides.

4.PINEAPPLE

energy rich fruits
kidcyber.com

The fruit of pineapple being the tasty tropical ones is not only for its unique taste but also for the health benefits. The benefits of pineapple include boosting up of the immune system, and respiratory health, good digestion, strengthening bones, curing coughs and colds, and even helps in weight loss.
They are the storehouse of various health benefits because of its wealthy portion of nutrients, vitamins, and minerals, potassium, copper, manganese, calcium, etc.

5. CHERRIES

energy rich fruits
asianetindia.com

Cherries are fat-, cholesterol- and sodium-free.One cup of cherries is less than 90 calories.That same cup of cherries has 3 grams of fiber, which aids in digestion, lowers cholesterol, controls blood sugar and can help with weight loss.
Cherries are the best fruit that contains vitamin C, with 16% of your daily recommended quantity in a cup. They are also filled with vitamin A, calcium and iron. Potassium in cherries keeps the body functioning and plays a key role in muscle, heart, kidney and nerve cell functions. One cup of cherries has 260 mg of potassium.