The human body is an efficient machine owned by nature that needs specific nutrients to accomplish its metabolic needs. To fulfill the nutritional requirements, breakfast plays an important role in one’s life. In fact, according to some nutritionists, it is the most important meal of the day. Meanwhile, in the same way, skipping breakfast can lead to deteriorating health.
The human body needs several elements in the form of a healthy diet. Most healthy diets consist of fruits, vegetables, lean meat, fibers, and probiotics with a balanced amount of fats and salts. Moreover, several vitamins are also a part of our healthy daily intake, such as vitamin A, B1, B2, B3, C, and D. Breakfast tends to provide most of these essential elements and helps the people going throughout the day. However, requirements for such nutrients and vitamins can fluctuate with age, gender, and any chronic illness.
Here we are listing down some facts about breakfast that can help you to decide the importance of a morning meal in your life. Then you are free to choose whether you want to add it into your daily routine or not.
Benefits of Breakfast
As the name reflects, it serves to sever a night-long fast. It holds various benefits, and each one of them helps keep the human body in its proper functional state. Some of the common perks of having breakfast daily in the routine are as follows:
- Fulfills nutritional requirements
- Give a robust of energy
- Help to maintain a healthy weight
- Minimizes risk of chronic illnesses such as Diabetes Mellitus, Obesity, etc
- Improves brain functioning and helps to concentrate better on things throughout the day
- Suppress post-meal cravings
Why People Skip Breakfast
Everyone has his own reasons and circumstances to skip breakfast. However, some most common reasons behind avoiding this daily regimen are as follows:
- Lack of time to eat breakfast
- Low appetite or not feeling hungry in the morning
- Unable to cook – either don’t know how to cook or down due to laziness
- Monitoring calorie intake to lose weight
People Who Usually Skip Breakfast
It is not like only a certain population skips breakfast, but a survey conducted a few days back showed people belonging to specific professions skip breakfast occasionally.
- Legal (Law and Order) – 24%
- Hotel, Food services, and Hospitality – 17.5%
- Technology – 15.4%
- Information Sevice and Data Processing -15.3%
- Finance and Assurance – 13.4%
Apart from certain professions following people also prefer to avoid morning meals
- Obese who are trying to lose weight
- People with low wages
- People who did not get enough sleep
Terms That Aid To Understand Nutritional Intake Of Human Body
Following are the terms that help to give a better knowledge of one’s nutritional state. Meanwhile, researchers can evaluate the person’s nutritional status by comparing one’s daily intake with these terms.
Estimated Average Requirement
EAR is the average daily intake of nutrients, i.e., estimated to meet the nutritional requirements of half of the individuals in that specific age group.
AI is an approximated or estimated nutrient intake, determined experimentally for a specific group of apparently healthy individuals. AI is generally used when it can not determine RDA.
Recommended Dietary Allowance (RDA)
RDA is considered to meet the requirements of 97 to 98% of healthy people belonging to a specific age and gender.
Several studies have been doing rounds on social media tailed to the importance of breakfast in the lives of human beings. Similar research linking the nutrient gap and avoidance towards breakfast was published a few weeks back. Here is a detailed review of that study.
To bring out the importance of breakfast in our lives, Christopher Taylor, a professor at the College of Medicine in the Ohio State University, Columbus, published his study in Cambridge University Press on 30 April 2021. In the respective analysis, he highlighted skipping breakfast and its outcomes—two students of the Ohio State University, S. Fanelli and C. Wall accompanied him in this study.
They collected the data from the 2005 – 2016 National Health and Nutrition Examination Survey (NHANES). The study focused on 30,000 non-institutionalized U.S citizens. The targeted age of the participants was 19 years and older.
Moving ahead, they directed participants to record their dietary intake of 24 hours from midnight to midnight. The purpose behind this self-designated eating occasion was to collect data and estimate intakes from each meal. Micronutrients taken by adults from each meal were about to compare with Estimated Average Requirement (EAR) or Adequate Intake (AI).
To assure a proper record of intakes, they used a validated automated multiple-pass method (AMPM). AMPM is a computerized method that helps to collect 24 hours dietary information from the participant. It has been specially designed to collect accurate food information from the respondents. It is usually used in studies and surveys focusing on individuals’ dietary intakes, such as the National Health and Nutrition Examination.
Outcomes Of Research Study
Upon collecting the data, the researchers translated it into nutrient calculations and MyPlate equivalents by utilizing the Food Patterns Equivalents Database (FPED) and Food and Nutrient Database for Dietary Studies (FNDDS).
Elders who did not give a record of food or beverage at breakfast were classified as breakfast skippers compared to those who reported food or beverage in the morning. Specifically, 4,925 participants constituting 15.2%, did not report a breakfast in their 24-hours self-designated eating occasion.
Later on, upon comparing the Micronutrients with the Estimated Average Requirement (EAR), Adequate Intake (AI), and other parameters, it found out that the adults who missed their breakfast are lacking on key nutrients in their diet. They failed to meet the EAR or AI requirement for folic acid, calcium, iron, and several vitamins, including vitamin A, B1, B2, B3, C, and D.
Apart from lacking the key nutrients, it revealed that the breakfast skippers were engulfing many calories compared to those who took breakfast. Hence, they were consuming more carbs and sugars in their lunch, dinner, and snacks.
Unfortunately, the vacuum did not fill up even later in the day from other diets. The lead researcher C. Taylor raised the point that if we don’t eat foods that have been generally consumed at breakfast, we can tend not to eat them for the rest of the day.
So, if you don’t want to see your screening reports lacking essential elements, it’s better to resume a healthy diet and a good breakfast.
Harmful Effects of Skipping Breakfast
Here we are done with the research part that is connecting breakfast with nutrients in the human body. But have you ever thought about what happens when we lack those essential nutrients? Here are some hallmarks of skipping breakfast
Increased Risk of Heart Attack
People who skip breakfast are susceptible to developing heart conditions. It often starts from hypertension and coagulopathies that eventually lead to heart attacks and strokes.
Increase Chances Of Diabetes Mellitus
Similar to heart health, people who prefer to skip breakfast are prone to develop diabetes mellitus. A study published by Harvard University School of Public Health found out that women who avoid breakfast are at a higher risk of manifesting Type 2 diabetes.
Migraines And Hair loss
Another major hallmark of avoiding breakfast daily is sometimes people experience episodes of migraines and headaches. The reason could be a massive dip in blood sugar level, i.e., hypoglycemia. Moreover, people lacking protein can also experience an averting hair growth alongside hair loss.
Impaired Cognitive Abilities
Cognitive abilities are necessary for one’s survival in society. People, especially teenagers skipping breakfast, are more likely to develop cognitive impairment in their lives.
Some Recommended Tips For A Healthy Breakfast
Here are some pointers that can help to bring your breakfast routine back on track:
- Do not skip breakfast unnecessarily
- Try to have breakfast in the initial few hours of waking up
- Start your day with a glass of water
- It fulfills the 20 to 35 % of calories
- Decide what you will have in the breakfast before a day to save time and energy
- Lastly, prefer to have lean meat to suppress post-meal cravings
Ideas For a Healthy Breakfast
Some special breakfast regimen that helps people to replenish their nutritional requirements are as follows:
- Chia seeds
- Flax seeds
- Nuts and berries
To conclude, a human’s nutritional requirements tend to modify with his age and the addition of certain diseases in his life. Each meal gives a major chunk to fulfill those requirements, but breakfast has a special place among all. Those who opt for it tend to live a better and healthy life than those who skip breakfast. Adults who skip breakfast are more susceptible to miss out on essential nutrients in their lives. It can often lead to chronic diseases and cognitive impairments.
Elderlies are already low on vitamins and minerals. They need more calcium for their bones, vitamin A for vision, and a lot more. So, if they are skipping breakfast, it is better to resume it again under the observation of a nutritionist if it has been deferred.