Eating right has many benefits: reducing inflammation, improving athletic performance, improving daily energyhelping bone health and protecting or controlling chronic diseases such as diabetes Y cancer. Now we can add one more impressive benefit to the list: healthy eating habits can also prolong life and reduce the risk of “all-cause mortality.”
all causes mortality, or all deaths that occur in a population regardless of cause, is of great interest to researchers in solving the puzzle of which habits and interventions provide protection versus risk when it comes to death. Although certain stand-alone foods are not going to be the unfulfilled fountain of youth, there are certain types of food which, when eaten regularly, are associated with better chances of living a longer life, including foods that can easily find their way onto your plate at breakfast time.
These are the seven best breakfasts to include in your eating routine to promote longevity, and for more inspiration, check out 5 Anti-Inflammatory Breakfasts to Slow Aging.
If you’ve never jumped on the chia pudding bandwagon, now is the time. chia seeds have a unique talent; they turn to gel after standing in a liquid for about 20 minutes or more. His other superpowers? Chia seeds have about 11 grams of fiber and 7 grams of unsaturated fat per two-tablespoon servingand they are a good source of calcium and iron.
Take advantage of these benefits by mixing chia seeds with low-fat or non-dairy milk and a small amount of sweetener such as agave nectar, and place covered in the refrigerator overnight. Wake up to beautiful chia pudding begging for your attention, especially if you make this Customizable Overnight Chia Pudding Recipe.
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A 2021 prospective analysis in the journal nutrients of 909 participants aged 60 and older enrolled in the “Costa Rican Study of Longevity and Healthy Aging (CRELES)” found that a biological aging marker, leukocyte telomere length (LTL), was positively associated with consumption of grain. The best cereals for our diet are whole grains like oats, which include all three layers of the plant.
try to do your oatmeal with old-fashioned oatmeal, fresh apple slices, cinnamon, and no more than a tablespoon of maple syrup to start your day fresh.
Well-planned plant-based diets are linked to a reduced risk of all-cause mortality, according to reports from a 2019 study by the Journal of the American Heart Association. This includes a diet of whole grains, fruits, vegetables, nuts, legumes, tea and coffee. Hit five of these seven recommended foods with a stack avocado toast: abundant whole grain bread, hummus, avocado and sliced tomatonext to a hot Green Tea to sip
In a different version of legumes, mix black beans in a pan with cubes sweet potato, corn, onion and bell pepper to make a stuffed potato hash. An egg can be placed sunny side up on top of this dish. If serving others in your household, provide whole grain tortillas for family members to fill as they please, adding any favorite sauces or herbs they like.
blue zoneswhich are the five cultures in the world with the oldest and oldest populations, are studied for their eating patterns, which are similar to Mediterranean diet. We can try to replicate some of these options by taking seriously vegetables At breakfast. The next time you make eggs, scramble them with vegetables like onions, tomatoes and spinach for an easy way to include some produce in your first meal.
Fruits are also a common food consumed in a diet that supports longevity and is part of a Mediterranean-style eating pattern. smoothies they are a great way to enjoy fruit in a way that eliminates any textural drift. Mix fruits not usually eaten in the refrigerator with low-fat dairy or non-dairy milk and pour into a bowl. (If you have strawberries, mango, and grapes, they’re a great combination!) Top with a liberal drizzle of plain peanut butter and banana slices to make a delicious and eye-catching breakfast solution.
One last longevity breakfast idea that incorporates fruit and requires very little prep? 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 a perfect meal on the go. Take this dish to the next level by alternating layers in a clear mason jar, so your yogurt parfait will entice you even more to finish off your meal.
Molly Hembree, MS, RD, LD
Molly Hembree, MS, RD, LD, is a nationally recognized registered dietitian. Read more about Molly
