Having a healthy and balanced diet is the key to good life, and having healthy breakfast gives the perfect start to each new day of your life. We all know that having a healthy breakfast every morning is seriously important for your health and well being. Skipping breakfast can lead to a whole lot of health issues in the long run. However, despite breakfast being a necessity, the hectic life that we lead restricts many of us from devoting adequate time for it. Therefore, if you belong to that particular section of people who hardly have time for breakfast then muesli is certainly the ideal breakfast cereal for you. Wondering how? Well yes, there are a number of health benefits of muesli and that’s why it is an ideal breakfast option for all of us. Here in this post, I will be discussing about several health benefits of muesli and why it’s an ideal breakfast option for you.
Muesli was primarily made of wheat flakes, fruits, oats and nuts. Later it became a popular breakfast recipe with lot of other healthy ingredients combined in it. Together with all the grains, seeds, dried fruits, nuts, the recipe is often made more interesting by adding milk, fruit juice or yogurt into it; thus making it even more nutritious. Muesli is often linked with granola but there is a slight difference between the two. Even though both contain similar ingredients, muesli has less sugar making it the better option of the two.
There are two kinds of muesli:
- Dried muesli is the one that you buy from the market. You can have these easily by mixing it with milk, water, chocolate drink, coffee or yogurt.
- Fresh mueslis are those that we get from soaking oats in fruit juice or water all night long. Later we have it by blending various fruits like banana or apple with it.
What are the constituents that make muesli so healthy?
The “American Dietetic Association” said that adults must consume around 25 to 38 g of muesli on a regular basis. Muesli, being a rich source of various minerals and nutrients is very beneficial for human health. Some of the major components of muesli are as follows:
- Vitamins like B1,B2,B3,B5,B6,B9,B12,C,E,K
- Dietary fibre
- Omega 3 fatty acids
11 Health benefits of muesli and why it’s an ideal breakfast option
There are a number of health benefits of muesli starting from strengthening bones, protecting heart to taking care of nervous and digestive system. The antioxidants present in it make it an antibacterial agent that helps your body fight lot of germs, infections and other diseases. Further, the addition of healthy oats in muesli manifolds the health advantages.
Come let us discuss some of the benefits of muesli in details.
Are you excited? Let’s start then.
Gives overall nutrition
Your body needs adequate amount of all the nutrients for healthy living. Excess or deficiency of any nutrient leads to health issues. Muesli is one nutritious food that helps you maintain your overall nutrition requirement. It contains maximum of the minerals and antioxidants that are highly beneficial for your body. Your immune system gets stronger thereby enabling your body to fight various germs and other diseases. Unlike other cereals, it contains less sugar and calorie which benefits in your concoction control. This makes muesli an ideal breakfast option for all of us.
Promotes weight loss
Obesity is a very common problem today that is also the cause of several other diseases. But, you can maintain your body weight with muesli. Consuming muesli gives a feeling of satiety and this reduces the intake of calories. Besides, the presence of Vitamin B and other nutrients, help you to maintain proper fat metabolism. Thus, with increased fat metabolism, you can burn more calories. Further, it boosts your digestive system enabling you to shed those extra kilos.
One of the key benefits of muesli is that it boosts your energy level, concentration and enhances your performance. The highly nutritious muesli satisfies your hunger pangs and boosts your energy levels. The rich fibre content freshen you up with more vigor and strength. This makes you more active, increases your concentration level and enhances your performance. It also helps you exercise more. Therefore, if you are an athletic person, then muesli is certainly a good breakfast option for you.
Good for your hair
The excessive dust, pollution and stress may damage your hair immensely but it can be protected with muesli. The rich protein content along with other valuable minerals helps to improve the quality of your hair. Besides, it fights against the bacteria that may cause various scalp infections thus reducing hair fall and promoting hair growth.
Good for skin
Muesli is healthy and we all know that healthy nutritious foods are the key to glowing skin. The oat based muesli give our skin a trace mineral called silica that helps you to have a beautiful complexion. In addition, muesli is an antibacterial agent that fights several skin rashes and infections. Therefore, consuming muesli everyday leads to beautiful, glowing skin.
Good for heart and cholesterol
In the recent past, there is more number of deaths due to heart attacks. So protecting our heart is very important for our healthy living. You can protect your heart by eating muesli every day. The beta glucan present in muesli reduces the levels of bad cholesterol thereby reducing the chances of heart attacks. Besides the fibre content in it also aids in the process. You can also maintain your high blood pressure with muesli, which is another cause of frequent strokes.
Stabilize sugar levels
Diabetes that is the 7th leading killer in the word can also be reduced by consuming muesli. The soluble fibre present in muesli helps to stabilize the sudden fluctuations in the blood sugar levels thereby lessening the chances of diabetes. However, you need to check the ingredients list before buying muesli from the stores. Avoid the ones that contain added sugar and go for the ones made up of oat flakes, dried fruits and nuts. Such muesli will guarantee a lower glycemic index option. Both Type I and Type II patients can eat muesli as it will stabilize sugar levels accordingly. Consume it with yogurt or milk and avoid taking sugar.
Helps reduce hypertension
Excessive stress is another reason people get affected by so many diseases. Thereby, reduce your hypertension with muesli. Many people depend on anti depressants to get rid of their anxiety but with regular consumption of muesli, you can let go of those tablets, and remain stress free in a much healthier way.
Fights age related diseases
Suffering from age related ailments? Well not to worry, you can now fight several age related ailments like arthritis and rheumatism with muesli. The omega 3 fatty acids in muesli help in the development of your nervous system. Also, with age your teeth and bones get weak. Muesli is rich in calcium and iron which strengthens your teeth and the bones. Therefore, in order to draw these benefits of muesli, incorporate it in your daily food chart.
Cancer is another disease that is life threatening. There are various types of cancer some of which can be prevented by consuming muesli. Muesli contains oats and nuts, which constitutes a phytochemical agent called lignans. This agent helps in reducing the possibility of getting affected by common cancers like breast cancer, prostate cancer, colon cancer and ovarian cancer. In addition, the insoluble fibre fights carcinogens in your gastro intestinal track thereby lessening the risk of gastro intestinal cancer.
Other benefits of muesli
Besides, the above-mentioned ones, there are some other benefits of muesli as well. Have a look.
- Helps to maintain the body mass index
- Prevents accumulation of plague
- Detoxify your body
- Improves cognitive performance
- Fights cold and cough when mixed with cinnamon
- Increases sexual libido
- Heal wounds faster
- Vitalizes red blood cells
- Fights seasonal ailments
- Helps to maintain a healthy bowel
How to make fresh muesli easily at home?
Muesli is traditionally made of wheat, oats, fruits, berries and nuts. But most of the ones found in market are sprinkled with powdered sugar which makes it unhealthy. Therefore, in order to get maximum benefits of muesli, you can try out this healthier version that is very nutritious and easy to make. This homemade recipe is my personal favorite as well, so thought of sharing with you. Just follow these simple steps:
Ingredients required to make muesli are hereunder:
- Roasted rolled oats (around 100 grams)
- Roasted wheat flakes (around 100 grams)
- Roasted almonds (around 50 grams)
- Roasted walnuts (around 50 grams)
- Roasted rajgeera flakes (around 100 grams)
- Unsalted pumpkin seeds (around 50 grams)
- Unsalted sunflower seeds (around 50 grams)
- Flaxseeds (around 25 grams)
- Black raisins (around 25 grams)
- Dates (around 25 grams)
- Dried figs (around 25 grams)
- Jaggery (around 20 grams)
- Milk/yogurt/curd (optional)
Method to make muesli
First, take the almonds and walnuts and cut them into small pieces. Then mix all the flakes and add the dates, figs, raisins and seeds. After that, take the jaggery and boil it with around ¼ cup water till the time the jaggery melts. Then pour all the other ingredients into it and toss well. Wait for it to cool down and store it in an airtight container. Your muesli is ready now. To add on to the taste, you can consume it with milk, yogurt or curd. However, remember muesli remains fresh for a month so consume it by that time.
Over to you
Eating breakfast is important for your wellbeing and eating muesli enables you to start your day with a bang thereby making it an ideal breakfast option. Muesli contains all the necessary ingredients that prevent the occurrence of so many diseases, including diabetes, hypertension, laziness, skin and hair related issues.
One of the best things about muesli is that it can be prepared quickly at home, or you can source it from the marketplace. So why skip your breakfast to save those few minutes and make your body vulnerable to several health hazards. Instead, get up a bit early, invest those few minutes to eat a breakfast cereal that is so healthy and keep yourself active all day long.
I am sure you have read all the benefits of muesli carefully and now you know what makes it an ideal breakfast option for you. So why wait? Start eating muesli now. You may like to follow the tips about how to make muesli at home and give it a try. Muesli has all the essential nutrients your body requires.
Have you ever eaten muesli? Do you find it beneficial? Do share me your valuable feedback and feel free to mention any other muesli recipe that you find healthy.
I’ll be back with other healthy and interesting tips soon.
Till then, eat healthy, live healthy.
Eliana the chief editor at bodyandbeans is a professional yoga instructor and a fitness freak. She has done her master’s in history from Kolkata University. She is passionate about healthy eating and living practices.