Health | December 15th 2016

Brunch Guilt-Free With These 6 Essential Healthy Ingredients

Are you trying to stay in shape while keeping up with your social life? You don’t need to settle for a fruit bowl while meeting your besties for brunch. Keep your brunch healthy and delicious with these essential and guilt-free ingredients.



Of course, eggs are an important part of breakfast or brunch. And for good reason — eggs are such a brunch staple because they’re high in protein and low in saturated fats. If you really want to reduce the fat, only use the egg whites instead of keeping in the fatty yolk. The egg white contains more than half of the protein, and still includes important vitamins and nutrients like Vitamin B6, B12, zinc, and selenium.



The benefits of mushrooms can be numerous. Not only are mushrooms a good source of fiber and protein, but they can also prevent cancer and boost your immune system. Mushrooms can also actually remove excess estrogen from your blood, making you less susceptible to breast cancer. Along with that, mushrooms have beta-glucan, which can boost your immune system against colds, viruses, and the flu. Top that off with vitamins and nutrients, like phosphorous, niacin, and selenium, and mushrooms can really give you everything your body needs.



If you’re looking for a protein-packed, delicious, and healthy brunch bites, then keep your eye out for those fish dishes. Seafood like salmon, tuna, or trout are considered the healthiest, because they’re fatty fishes. Normally, “fatty” might not sound like a good thing to look for in your food, but in this case, it means that those fish are rich in omega-3 fatty acids, which help improve brain function and reduce risk of heart-related disease. These are only just a couple benefits that eating fish can provide.



Even though pumpkin season is falling behind us, the benefits of pumpkin are timeless. High fiber fruit like pumpkin can help with weight-loss because it gives you that full feeling without eating as much. Along with high fiber, pumpkins are rich with beta-carotene, which has been linked to cancer prevention. You can also find plenty of vitamin A, which can improve vision.  



Like pumpkins, zucchini are incredibly healthy due to their high fiber and nutrient content. Along with similar benefits as pumpkins, zucchini can also help to lower cholesterol and aid with asthma, and it has anti-inflammatory properties that can protect against the development of diabetes. Zucchini also has high levels of folate and magnesium, which can reduce the risks of heart attacks and strokes, as well as lower blood pressure.



Kale is a superfood that’s increased in popularity over the last few years, and it’s no wonder why. This hardy cabbage is one of the most nutrient-rich foods you’ll find. In fact, many of the benefits that come from other fruits and veggies are also found in kale. It’s a great source of omega-3 fatty acids, beta-carotene, vitamin A, and manganese, among other nutrients. It even is a source of Vitamin K, a vitamin that most of us don’t get enough of in our diets. Vitamin K helps with blood clotting, as well as helping with the formation of strong bones and teeth. If you want your brunch to really do your body good, this is the superfood you’ve got to include.


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