Nutrition experts chose "vegetable omelette" as the best breakfast meal. Learn about its benefits

When breakfast is described as the “most important meal of the day,” it is because it boosts our energy levels and alertness, in addition to providing other essential nutrients needed for good health.

Several studies have shown that eating breakfast makes you feel full and helps control weight.

improves mental abilities, increases concentration;

It can also help control weight better and reduce the risk of heart disease and type 2 diabetes in the long term, according to Medicine Net.

Certified nutritionist Lauren Zimmerman believes, "It is good to always eat breakfast," and to make sure that it burns calories and the energy you need for your day, if you are trying to lose weight;

And the more you choose foods rich in fiber and protein, the better.

And because eggs are one of the most popular high-protein breakfast foods, Matt Chalmers, author and health expert, advises;

to be a major part of your diet, “whether your goal is to gain muscle mass, or burn fat”;

In addition to vegetables, which are distinguished by their content of fiber, vitamins, potassium, magnesium and antioxidants.

That's why registered dietitian Callie McMurdy stresses the importance of a "veggie omelette," as one of the easiest ways to add veggies to your morning meal, "so you get everything you need for breakfast."

Vegetable omelet

Certified nutritionist, Brierley Horton, stresses that a healthy, balanced breakfast, "should contain protein, complex carbohydrates, fiber and healthy fats, to keep you energized throughout the day."

Many experts also agree that the only type of breakfast food that can support your health and help you avoid weight gain is protein.

And when you think of a breakfast that can do just that, "a vegetable omelet is one of the best choices," says Faith Geiger, health-conscious writer and editor.

"There is nothing better for weight loss than eggs full of protein, and vegetables rich in fiber and nutrients, such as onions and peppers in all their colors, spinach, and any vegetables added according to desire," says nutritionist Lisa Richards.

"Eating eggs is a great way to boost your nutrition and give you plenty of energy for the rest of the morning," she adds, stressing that an omelet will keep you full for longer, "which helps prevent overeating throughout the day."

And because satiety is key to any healthy breakfast, you should avoid common breakfast options that contain refined carbohydrates, such as sugary breakfast cereals and pastries.

“Verse to a big omelette, it keeps you on track and protects you from the midday sugar crash that pushes you toward overeating on bad food choices.”

As for Samantha Cassetti, author and nutritionist, she points out that eggs are a good breakfast, as a source of protein and other nutrients.

One study found that "adequate protein at breakfast is essential for maintaining muscle mass."

Eating an omelette daily contributes to a good blood circulation because it contains iron (Pixaby)

Health benefits of eating an omelette daily

Breakfast is a basic need everywhere in the world.

Eggs with vegetables (omelet) is fried scrambled eggs "omelet" often with some vegetables. It is one of its most famous meals;

Because of its health benefits, such as:

• A good source of energy

  , as every 100 grams of omelette contains 155 calories, which is a sufficient number to fill up the energy quickly;

  Which makes athletes choose it as a breakfast that gives them more energy.

• Rich in protein

  , the eggs from which the omelet is made are known as one of the sources of protein useful for muscle growth (about 12.6 grams of protein per 100 grams of omelet).

• Variety of vitamins

  , where the omelet gives us a package of vitamins (A), (B), (D), (H) and (K);

  useful.

• Strengthening the bones

  , the amount of calcium present in this dish keeps the bones healthy and strong, given that it contains 50 milligrams of calcium in every 100 grams of omelet.

• Supportive of the health of the circulatory system,

  so eating an omelette daily supports a good circulatory system, as it contains iron.

• Relieve stress

  . Eating an omelette for breakfast may improve mood during the day, as it contains magnesium, which helps the body to relax and makes the nerves calmer.

• It strengthens the nerves

  , as omelet eggs give additional protection to the health of the nerves, because they contain potassium, which is why many athletes eat them.

• Maintains the amount of fluids inside the body

  , because it contains sodium, eating an omelet in moderation helps to maintain the amount of fluids in the body.

• Boosts Immunity

  The phosphorous and zinc present in the omelette play a role in boosting immunity.

• Prevents deterioration of eyesight

  , as the carotenoids present in the yolk of eggs, like those found in carrots;

  It plays a big role in eye health and vision.

• Improved brain development.

  Egg yolks contain choline, which helps our brains develop better.

  It is also a very important ingredient that children need for their brain development, which is why doctors usually recommend omelettes as their main breakfast.

• Protects hair, nails and skin

  , as the amount of vitamin B complex present in eggs is enough to improve hair and nails to grow strong, and make the skin smoother.

• Eating an omelette as a meal for breakfast may improve mood during the day because it contains magnesium (Pixaby)

Tips for the perfect breakfast

There are no set rules for what to add and what not to add to scrambled eggs with vegetables (omelets), but if you want to make it healthier and more filling, and less dense in calories, try: