We know how a well-balanced breakfast can affect our physical and mental wellbeing. Breakfast bowls are a quick, easy, and fun way to eat a well-balanced breakfast. Possibilities are abundant when it comes to the combination of ingredients. You can create a variety of bowls and get really creative. Here are some examples of ingredients, some of which you can prepare and store in your refrigerator beforehand and use on-demand, others you can make in a matter of minutes:

Egg (hardboiled, poached, or fried)

Eggs are a great source of Vitamin A, B, E, and K, as well as Omega-3 fatty acids in the form of docosahexaenoic acid or DHA, which help maintain cognitive functions. It is worth mentioning that both egg white and yolk are abundant protein sources (about 12.6%) which is a necessary component of a well-balanced breakfast.

Avocado

Another great ingredient is avocado which contains 26% of the daily value of Vitamin K, 20% Folate, 17% Vitamin C, 14% Potassium, 14% Vitamin B5, 13% Vitamin B6, 10% Vitamin E. In addition to all those great nutrients, Avocados contain high quantities of monounsaturated fatty acids. A study conducted in 2012 discovered that monounsaturated fatty acids could help protect neuroglia cells in the brain called astrocytes, helping maintain the information-carrying nerves.

Pickled Red Onion

Red onion is another delicious ingredient that can be added to various dishes, including your breakfast bowl. Red onions are extremely beneficial. They contain a compound called phenolics. Phenolics act as antioxidants that help destroy free radicals, which are basically unstable atoms that can damage cells, causing illness and aging. Red onions can also reduce the risk of breast cancer as well as keep blood sugar steady. They reduced the risk of melanoma which is a form of skin cancer.

Cucumber

Adding a cucumber makes your bowl cool as a… well, cucumber. Cucumbers consist of 96% water, and eating cucumbers regularly would help with hydration and preventing constipation. The vitamin C, fiber, and minerals in cucumber nourish hair growth, lower blood pressure for diabetes, and encourage calcium absorption in the body, critical for bone health. As if that is not impressive enough, the antioxidant properties in cucumbers reduce inflammation.

Tomatoes / Cherry Tomatoes

Tomatoes get their red color from a natural compound called Lycopene which is a powerful antioxidant. Tomatoes also contain lutein and beta-carotene, a great source of vitamin A and can help protect your eyes against light-induced damage, the development of cataracts, and AMD or age-related macular degeneration. Folic acid supplements are regularly recommended for pregnant women or those who may become pregnant in the near future. Thankfully, tomatoes are a great source of naturally occurring folate, which is one of the B-vitamins and is needed to make red and white blood cells in the bone marrow, convert carbohydrates into energy, and produce DNA and RNA

Cilantro

A study published on NCBI in 2013 suggests that cilantro holds properties that are considered to be “diuretic and uterine stimulant,” which can help prevent Urinary Tract Infections by keeping the urinary tract healthy and free from harmful bacteria. In general, herbs have been known to have polyphenols and other natural nutrients that can help prevent free radicals from causing oxidative damage associated with heart damage.

Feta Cheese

Not all fats are created Equally. There are good fats and bad fats. Feta cheese, a type of Greek cheese, contains CLA or Conjugated linoleic acid, which is considered a good fat. CLAs contain omega-6 fatty acids, which are polyunsaturated fat. The American Heart Association suggests that polyunsaturated fat can help reduce bad cholesterol levels in your blood, lowering your risk of heart disease and stroke. 

Quinoa

Quinoa is not only easy and quick to make but also extremely nutritious. Quinoa has an abundance of flavonoids, a group of plant metabolites thought to provide health benefits through cell signaling pathways and antioxidant effects. Quinoa is much higher in fiber than most grains, much high in protein than most plant foods, and is naturally gluten-free.

Brown Rice

Much like Quinoa, Brown Rice is high in fiber and minerals and is gluten-free. Brown Rice also contains a wide range of vitamins, minerals, and antioxidants. Replacing brown rice with refined grains such as white rice can help people who have diabetes control their blood sugar levels, or better yet, brown rice can reduce the chances of developing diabetes.

Black Beans

Another healthy and delicious addition to your breakfast bowl is Black Beans. Back beans contain many minerals such as iron, phosphorus, calcium, magnesium, manganese, copper, and zinc. Combining all of these minerals supplies the body with the tools it needs to build and maintain healthy bone structure and strength.  

Kale or Arugula

In addition to containing an abundance of fiber and antioxidants, the benefits of which were mentioned earlier, Kale is a good source of Potassium which the American heart association suggests can reduce the risk of high blood pressure and cardiovascular disease. Additionally, Kale and other green vegetables contain chlorophyll which is responsible for their green color. Chlorophyll can help prevent your body from absorbing heterocyclic amines, the chemicals that form when you grill meat or chicken at a high temperature. Experts have linked heterocyclic amines with cancer, and consuming Kale and other green vegetables can prevent them. 

Spinach

Deficiency in folate and B-vitamins can cause various problems, including anxiety, confusion, depression, fatigue, and forgetfulness. B-vitamins are essential to brain function and memory health. One cup of spinach contains 65% of the recommended daily value of folate and over 20% of vitamin B6. Changing your diet and eating right remains one of the best self-care routes you can take for maintaining long-term brain health. As it turns out, the superfood helps fight against. Scientists believe that since antioxidants are abundant in Spinach, it is most suitable to fight against age-related cognitive decline.

Mushroom

Remember the little red mushrooms from the Mario games? They turned Mario into SUPER Mario. Well, according to a few studies, there might be some truth to that!

Mushrooms contain a super-high concentration of ergothioneine and glutathione, which are two potent antioxidants. A 2017 Penn State study suggests that when these antioxidants are present together, they work very hard to protect the body from the physiological stress that causes visible signs of aging AKA wrinkles. They also may help prevent Parkinson's and Alzheimer's. Mushrooms also contain high amounts of Vitamin B1, B2, B3, B5, and B9, which help the body utilize energy from the food we consume and produce red blood cells, which carry oxygen throughout the body. This may explain the super qualities Mario developed by eating the mushrooms.

Fresno Chilis or Jalapeno

In the eternal words of Tony Curtis in the movie of the same title, “Some Like It Hot.” Adding chili peppers to your diet can quite literally spice up your life. That burning sensation you get when consuming chili pepper comes from compounds called capsaicinoids. Capsaicinoids, through the transmission of neurotransmitters, trick your brain into thinking it is on fire and that you are experience pain. To combat this “painful experience,” the brain, in return, releases another type of neurotransmitter known as endorphins which are frequently responsible for a sense of reward and pleasure. Some people experience a sense of euphoria similar to a runner’s high while eating large amounts of spicy food, and what better way to start your day than releasing endorphins in your body and the feeling of euphoria and happiness?

Zucchini

Chopped into cubes and tossed in a pan until slightly charred, Zucchinis can add a lot of taste and texture to your breakfast bowl. Dark green vegetables are a must during pregnancy, and zucchini is one of them. In the nine months of pregnancy, consuming zucchini offers adequate B-complex vitamins that help preserve the energy levels and mood. Zucchini is rich in zinc, a mineral that promotes hair growth. In addition to the zing, the vitamin C present in zucchini can treat dry and splitting hair as well as make your hair strands strong and supple.