Eggs

Eggs are a simple and healthful breakfast option. They're a great source of protein, which aids in muscle synthesis. Because protein takes time to digest, it also helps you feel full. In one study, those who ate eggs and toast for breakfast reported feeling less hungry than those who ate bran cereal, suggesting that the increased protein intake of the egg group — 25 grams vs 11 grams — produced more fullness. Furthermore, the egg group consumed fewer calories at lunch, indicating that this meal may aid in weight loss.

Egg yolks also contain lutein and zeaxanthin. These antioxidants aid in the prevention of eye problems such as cataracts and macular degeneration. Eggs are also a good source of choline, which is important for brain and liver function. Despite their high cholesterol content, eggs do not elevate cholesterol levels in most people, contrary to common assumptions. In fact, a meta-analysis of 23 research discovered that eggs have little preventive impact against heart disease. However, minimize your consumption of highly processed breakfast dishes typically coupled with eggs, such as breakfast sausages and bacon. Instead, pair your eggs with other healthy items like whole grain bread, fresh fruit, or sautéed veggies.