Energise Your Morning with An Omelette
The main ingredient of omelettes is, of course, eggs which are an easily digested source of high quality protein. Two eggs provide a quarter of a day's protein requirements for women and a fifth for men. They are also rich in zinc, vitamins A, D, E and B, particularly B12, which is often lacking in the diet of vegetarians. They contribute cancer-fighting selenium and iodine, which is important for maintaining thyroid hormones to regulate the metabolism and during pregnancy for the baby's developing nervous system. But perhaps one of their most important nutrients is lecithin, which helps emulsify fat and cholesterol in the body.
Why You Should Go Nuts For Nuts
Almonds boast one of the highest fiber counts of all nuts — with nearly four grams of fiber per serving (28 grams), which can help lower cholesterol and make you feel full (which tends to stop people from overeating). Adequate fiber also lowers the risk of diabetes and heart disease, according to the Mayo Clinic.
The evidence agrees. One study found that the inclusion of almonds in a weight loss diet helped individuals lose more weight and keep it off longer compared with individuals who replaced the same number of calories with complex carbohydrates (with the same amount of protein).
Other research found that healthy individuals saw less of a rise in blood sugar when they added almonds to a meal versus adding a serving of bread, rice, or mashed potatoes (with all other components of the meal being the same), which could help lower risk of diabetes and coronary heart disease.
Plus almonds are a rich source of vitamin E, a powerful antioxidant thought to help protect the body against free radical damage that can contribute to several chronic diseases, and which also helps with immune function and other metabolic processes.
Newer research, published in Anaerobe in April 2014, suggests almonds may also have important prebiotic properties that play a role in keeping a balance of good bacteria in the gut.
Cashews, along with their healthy fats, fiber, and protein, are a good source of iron and are particularly rich in zinc. “Iron helps deliver oxygen to all of your cells and prevents anemia — and zinc is critical to immune health and healthy vision,” says Bauer.
One study, published in the Federation of American Societies for Experimental Biology Journal in April 2017, suggests that cashews, compared with high-carbohydrate snack foods, may even help lower LDL cholesterol in individuals with mildly high levels.
Cashews are also a good source of magnesium: One ounce provides 20 percent of your daily requirement. Evidence suggests getting enough magnesium can help improve memory and protect against age-related memory loss, according to data published in the January 2010 issue of Neuron.
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