7 Best Breakfast Ideas for Longevity — Eat This Not That

A proper diet has many benefits, including reducing inflammation, improving athletic performance, improving daily energy, promoting bone health, and preventing or controlling chronic diseases such as diabetes and cancer. Now we can add another impressive perk to our list. Healthy eating habits can also extend life and reduce the risk of “all-cause mortality.”

All-cause mortality, or all mortality that occurs in a population regardless of cause, is of great interest to researchers in solving the puzzle of what practices and interventions regarding death offer protection against risk. are collecting. While no single food item alone can be an unfulfilled Fountain of Youth, there are certain types of foods that, when eaten regularly, can increase your chances of living longer. at breakfast.

Here are the top 7 breakfasts to include in your diet to promote longevity. For more inspiration, check out these 5 anti-inflammatory breakfasts that slow down aging.

If you’ve never ridden in a Chia Pudding wagon, now’s your chance. Chia seeds have unique talents. If you soak it in liquid for about 20 minutes or more, it will turn into a gel. Their other superpowers? Chia seeds contain about 11 grams of fiber and 7 grams of unsaturated fat per 2 tablespoons, making them an excellent source of calcium and iron.

To take advantage of these benefits, mix chia seeds with low-fat or dairy-free milk and a little sweetener, such as agave nectar, and cover overnight in the refrigerator. Wake up to a beautiful, attention-grabbing chia pudding, especially when you make this customizable overnight chia pudding recipe.

2021 prospective analysis of the journal nutrients Among 909 participants aged 60 years and older enrolled in the Costa Rican Longevity and Healthy Aging Study (CRELES), leukocyte telomere length (LTL), a marker of biological aging, was positively associated with grain intake. It turns out there is. The best grains for our diet are whole grains like oats that contain all three he layers of the plant.

Try making oatmeal with old-fashioned oats, fresh apple slices, cinnamon and a tablespoon of maple syrup for a fresh start to the day.

A well-planned plant-based diet is associated with a lower risk of death from all causes. American Heart Association JournalThis includes a diet of whole grains, fruits, vegetables, nuts, legumes, tea and coffee. Eat 5 of these 7 recommended foods on top of avocado toast.

For another take on legumes, black beans are mixed in a skillet with diced sweet potatoes, corn, onions, and bell peppers to create a filling potato hash. If you’re serving others at , have whole-wheat tortillas ready for your family to add their favorite sauces and herbs and fill to their liking.

The Blue Zones, the world’s five cultures with the longest living populations and the most centenarians, have been studied for dietary patterns similar to the Mediterranean diet. You can try to replicate some of these choices by getting serious about vegetables at breakfast. Make scrambled eggs with spinach and other vegetables.

Fruit is also a common food consumed in diets that support longevity and is part of the Mediterranean-style eating pattern. Mix fruit that you would normally not eat in the refrigerator with low-fat dairy or dairy-free milk and pour into a bowl. (If you have strawberries, mangoes, and grapes, these make a great combination!) Drizzle generous amounts of natural peanut butter and banana slices for a delicious, eye-catching breakfast solution.6254a4d1642c605c54bf1cab17d50f1e

A final breakfast idea for longevity that incorporates fruit and requires little preparation? Yogurt with blueberries. Choose a low-fat yogurt with less than 8 grams of sugar per serving and mix it with fresh or frozen blueberries. Then sprinkle with walnuts or pecans for the perfect on-the-go meal.Take this dish to the next level by alternating layers in a clear mason jar. That way, her yogurt parfait will make you want to finish the meal even more.

Molly Hembley, MS, RD, LD