Bread butter and jam might be everyone’s favorite breakfast. It is tasty, filling, and very simple to prepare in the middle of your hectic morning. But is it quite healthy?
Does it carry enough nutrition for your breakfast material? Well, in this article, you will find more about the health benefits of bread butter and jam you might never know before. So stay on this page and read up.
Nutritional Information of Bread Butter and Jam
Breakfast is one of the important elements for your daily life. In order to have the filling breakfast in the short time, many people decide on bread butter and jam. Besides, we can also get the health benefits from bread butter and jam such as listed below:
- Calories 376
- Protein 13 gr
- Dietary fiber 3.5 gr
- Sugar 16 gr
- Fat 18 gr
- Vitamin E 20%
- Folate 27%
- Niacin 42%
- Calcium 14%
- Magnesium 14%
- Iron 30%
- Iron 12%
The list of nutritional information above can be obtained from a single serve of bread butter and jam. It employs 2 tablespoons of butter, 1 tablespoon of fruit jam, and two slices of white bread. While the percentage on vitamins and minerals are taken from the 100% of vitamins and minerals daily need.
The Health Benefits of Bread Butter and Jam
You might be a little panic to see the number of calories from a single serving of bread butter and jam. But don’t worry about it. We can actually get the health benefits of bread butter and jam. Here are some of the health benefits you can get from the delicious and filling bread butter and jam breakfast:
- Improve endurance
Butter and jam sandwich is a good source of iron. Iron takes a big role in improving your performance and endurance. It is possible since iron not only provide oxygen for the blood, but also for the muscle.
Therefore, the iron intake is able to enhance your endurance during workout or the common daily activity which requires muscle endurance. In addition, butter contains linoleic acids which is an excellent muscle builder. It can also be obtained from Benefits of Dark Chocolate for Body Building.
- Enhance immune system
Zinc is one of the minerals you can get from a portion of bread butter and jam. Men can get 12% from their daily need and women can get 17% form the daily intake of zinc. Zinc contributes to the immune system by helping the process of protein and new cells formation. This way, zinc helps in improving body complexion.
- Good for skin and nerve
Bread with butter and jam also provides you with good source of vitamin E. vitamin E support the health of skin by acts as antioxidants which fight away free radical, the main culprit of early aging. Besides, vitamin e is also good to maintain and improve nervous health. So, having bread butter and jam in the morning may also contribute to your excellent performance the whole day.
- Provide healthy fats
Some people especially women might feel guilty after consuming some bites of bread butter and jam. It is because some people say that this kind of sandwich provide you with high level of fats. As we know, the excessive intake of fats may cause weight gain and some cardiovascular health problems.
However, you need to know that the American Heart Association examined that the fats intake from a single serving of bread butter and jam is tolerable for the daily fat intake. And the good news, sandwich is low in cholesterol. Therefore, most of the fats in sandwich are the healthy fats which help lowering the cholesterol level.
- Improve brain power
It is important to have a healthy breakfast just like the Health Benefits of Eating Cereal for Breakfast. Children and working adult need the nutrition to improve the brain power for school or work. In this case, bread with butter and jam spread is able to provide nutrition to improve the brain power and performance.
It is mainly supported by AA or Arachidonic Acid in butter which play a significant role to improve brain power. This health benefits can also be gained from Health Benefits of Banana for Breakfast Every day.
- Maintain gastrointestinal health
Afraid of what people say that fats in butter makes you gain weight? Please don’t be understood and trim all the fatty foods from you diet. Fat is actually beneficial for health.
One of the examples, the fat from butter is very good for gastrointestinal health. It is possible since the fat is able to form a protective lining in the gastrointestinal tract. It protects our digestive system form threat and diseases. It also maintains the proper functioning of digestive system.
- Manage weight
Are you one of the believers that butter in sandwich makes you fat? You should know that the fatty acids in butter are beneficial for you. It improves the metabolism system.
The improved metabolism enables efficient transformation from foods into energy. Instead of stacking fats and making you gain weight, the fat intake from butter provides you with the needed energy.
- Provide anti-stiffness action
The consumption of bread is able to provide you with anti-stiffness action. Anti0stiffness action protects the health of joints and muscle. It prevents calcification on joints. Besides, it can also prevent hardening in the arteries.
The other health benefits of bread butter and jam are listed as follow:
- Reduce the risk of cancer
- Promote fertility in women
- Prevent fungal infection
- Prevent yeast infection
- Prevent tooth decay
- Optimize the absorbent of fat soluble vitamins
- Provide energy
Recommendation of Bread Butter and Jam
Some of you might be quite dependent to bread butter and jam breakfast. However, sometimes you feel like a little guilty right after you eat them.
As we know, bread butter and jam breakfast contain high level of calories in it. What kind of choice we can choose to optimize the health benefits of bread butter and jam by minimizing the bad effect of it? Here are some of the recommendations for you:
- Choose the whole grained bread instead of white bread to provide you with more protein and dietary fiber.
- The homemade jam is preferable, as it is healthier. You can avoid the consumption of excessive additive component and sugar.
- Avoid the peanut butter. The plain butter is more recommended as it contains lower level of sugar. Or else, you can also consider the Health Benefits of Ghee Butter.
- Consider Adding fresh fruit to the sandwich as it will add the health benefits of bread butter and jam. Avocado can also be used to replace your butter and get the Health Benefits of Avocado for Breakfast.
That is all about the health benefits of bread butter and jam along with the recommendation to get the optimum benefits for health.