Breakfast is the most important meal during the whole day. In order to provide our body with adequate nutrients and energy, we should choose some nutritious and healthy food at breakfast. And in the following passage, we will recommend you five kinds of common food, which are the most appropriate food at breakfast.

1. Beans
is the main material for the production of human energy. It plays an important role in transporting oxygen to human organs and muscles. As a result, if the human body lacks of iron, it can lead to anemia, making people feel dizzy and weak. Although animal liver and lean meat are the best source of iron, often eating beans (such as red bean, black bean or soybean), can also play the role of iron supplementation, and can effectively improve the condition of fatigue and weakness.

2. Spinach
Spinach contains a kind of mineral that females are very likely to lack of--magnesium. If women take in less than 280 mg of magnesium every day, they will feel tired and weak. The effect of magnesium is to change the carbohydrates into the energy which can be utilized by human body.

3. Banana
Banana is known as a kind of "high-energy food". It contains a large number of carbohydrates, which can be easily absorbed by human body. At the same time, it is also rich in . Potassium can help maintain the normal function of muscles and nerves, but it can not be stored for a long time in the body. After taking strenuous exercise, the body will consume great amounts of potassium. Studies have shown that, potassium deficiency can cause muscle pain, irregular heartbeat, slow response, and so on. In such a case, you can eat some bananas, which can provide adequate potassium to the body.

4. Strawberry
Strawberry is rich in vitamin C, while vitamin C can promote the absorption of iron by the body, so as to provide abundant nutrition to the body. As a result, eating more strawberries can make people full of energy. In addition, strawberry also contains many other nutrients, such as vitamin A, carotene, riboflavin, and so on.

5. Non-fat yogurt
Many women would feel weak and sleepy before or after the menstrual period. One study shows that, eating calcium-rich foods, such as non-fat yogurt, can significantly improve this situation. If you drink three small cups of non-fat yogurt every day, it can help you alleviate these symptoms such as abdominal pain, fatigue, irritability and so on. This is because the calcium has the effect of relieving muscle tension and regulating endocrine.