Starting your day with a positive mindset and a nutritious breakfast is essential for better productivity and energy levels. Breakfast is the most important meal of the day and sets the tone for your entire day, so it's crucial to eat healthily during this time. A well-rounded breakfast should include fruits, cereal, protein, vegetables, vitamins, and minerals. Incorporating nuts and seeds into your morning meal is a smart choice as they provide essential nutrients like healthy fats, protein, and antioxidants, which can keep you feeling satisfied for longer. Research suggests that consuming nuts regularly may lower the risk of cardiovascular diseases and boost overall well-being. Here are 5 nuts and seeds to kickstart your morning:

1. Walnuts: Rich in omega-3 fatty acids, antioxidants, fiber, vitamins, and minerals, walnuts can help reduce cravings and keep you full all day. Studies have shown that incorporating walnuts into your diet can improve blood lipid profile without negative impacts on body weight or blood pressure.

2. Almonds: Packed with protein, fiber, healthy fats, and magnesium, almonds can boost memory and heart health, and may aid in weight management according to research.

3. Pistachios: Known for their protein, fiber, and antioxidant content, pistachios are a popular favorite and offer various health benefits.Nutrients like antioxidants, vitamins, and healthy fats can help curb cravings and promote satiety. Pistachios offer benefits for eye and heart health. A study from 2020, published in Nutrients, showed that a daily serving of 1.5 ounces of pistachios helped reduce BMI and waist circumference in individuals with obesity. Chia seeds are a popular superfood known for their fiber, antioxidants, protein, omega-3 fatty acids, and calcium content. They assist with weight loss and digestion. Flaxseeds are also highly nutritious, providing fiber, protein, and antioxidants that support digestion, brain health, and heart health while keeping you feeling full.