Since breakfast improves the metabolism in the body and helps recharge the supply of glucose, it is often regarded as the most crucial meal of the day. Indeed, eating a healthy and well-balanced breakfast prevents individuals from eating a lot throughout the day and provides the body with minerals, vitamins and nutrients that raise the energy levels. However, having breakfast is not for everyone. As a matter of fact, it is actually better to skip breakfast than eat unhealthy foods in the morning.

On that premise, the following article presents a list of the best and worst foods to have for breakfast.

The foods that individuals should have in the morning include: eggs, smoothies and seeds.

According to studies, eggs are considered a great healthy meal option to have for breakfast. Not only are eggs made of proteins, carbohydrates and good fats, but they are also delicious and can be ingested in a variety of ways. In addition to that, eggs also improve fullness and help individuals eat fewer calories throughout the day.

Vegetable or fruit smoothies are another superb and delicious meal choice for individuals who have busy mornings. Smoothies are low in calories and very rich in fibers, potassium and vitamins. Also, by adding protein powder, smoothies can become a breakfast option that is high in protein and that keeps individuals fuller for a longer period of time.

Chia, sesame, pumpkin and flax seeds are an excellent source of minerals and protein. They also contain viscous fiber that helps absorb water from food, which makes individuals feel full.

The foods that individuals should avoid eating include: sugar and refined flour, processed meat and fruit juices.

Sugar and refined flour
Waffles, pancakes and sugary cereals are foods that are high in refined sugar and flour. These types of food makes the individual feel restless, can trigger type two diabetes as well as lead to weight gain.

Processed meats
Processed meats are high in saturated fats, chemical preservatives and sodium, which can augment the risk of having heart diseases as well as cancer.

Fruit juices
Fruit juices are loaded with artificial sweeteners. The latter increases the risk of weight gain and diabetes. A healthier option would be drinking fresh juice that is unsweetened.