Eating right has many benefits – reducing inflammation, improving athletic performance, Improve daily energyaiding in bone health, and protecting or controlling chronic diseases such as diabetic And the cancer. Now we can add another impressive feature to the list: healthy eating habits can also extend life and reduce the risk of ‘all-cause mortality’.
all the reasons death rate, or all deaths that occur in a population independent of cause, are of great interest to researchers in solving the mystery of what habits and interventions offer protection versus risk when it comes to death. Although some independent foods will not be the source of unrealized youth, they do exist Certain types of foods When eaten regularly, they are associated with better chances of living a longer life, including foods that can easily make their way onto your plate at breakfast time.
Here are the top seven breakfasts to include in your nutritional routine to boost longevity — and for more inspiration, check out 5 anti-inflammatory breakfasts to slow down aging.
If you haven’t jumped on the chia pudding bandwagon, now is the time. chia seeds A unique talent that becomes a gel after sitting in a liquid for 20 minutes or more. Other great powers? Chia seeds contain about 11 grams of fiber and 7 grams of unsaturated fats For every two tablespoonsdelusion 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 a sweetener such as agave nectar, and stabilizing while covered in the refrigerator overnight. Wake up to a beautiful chia dessert that is begging for your attention, especially if you do Customizable overnight chia pudding recipe.
Future analysis for 2021 in the magazine Nutrients Of 909 participants aged 60 or older enrolled in the Costa Rica Longevity and Healthy Aging Study (CRELES) found that a biological marker of aging, leukocyte telomere length (LTL), was positively associated with cereal consumption. The best grains for our diets are whole grains like oats, which include the three layers of the plant.
try making oatmeal With old-fashioned oats, fresh apple slices, cinnamon and no more than a tablespoon of maple syrup to start a new day.
Well-planned plant-based diets are associated with a reduced risk of all-cause mortality, according to reports from a 2019 study by Journal of the American Heart Association. This includes a diet of whole grains and fruits, vegetablesNuts, legumes, tea and coffee. Multiply five of these seven recommended foods with stacked Avocado toastHearty whole-grain bread, cream of chickpeas, avocado, and chopped tomatoalong with a hot restaurant Green tea to drink.
In eating different legumes, mix them black beans In a frying pan with cubes sweet potatoAnd corn, onions and peppers to make the potato filling. A sunny egg side can be placed on top of this dish. If you’re serving others in your home, serve whole-grain tortillas for family members to stuff to their liking, adding any favorite sauces or herbs they might like.
blue areaswhich are the five cultures worldwide with the longest-lived populations and the most centenarians, have been studied for their eating patterns, which are similar to Mediterranean diet. We can try to replicate some of these choices with seriousness vegetables for breakfast. Next time you make eggs, mix them in with vegetables like onions, tomatoes, and spinach, for an easy way to get some produce into your first meal.
Fruits are also a common food to eat in a diet that supports longevity and is part of a Mediterranean style eating pattern. smoothie A great way to enjoy the fruit in a form that eliminates any fallout on texture. Mix fruits that aren’t usually eaten in the fridge with low-fat dairy or non-dairy milk and pour into a bowl. (If you have strawberries, mangoes, and grapes, these are a great combination!) Drizzle a heavy drizzle of natural peanut butter And banana slices to make a delicious and delicious breakfast.
One last breakfast idea for longevity that has fruit and requires a bit of preparation? Blueberry yogurt. Choose 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 switching layers in a clear mason jar, so the yogurt parfait will tempt you even more to finish your meal.
Molly Hembrey, MS, RD, LD
Molly Hembrey, MS, RD, LD, is a nationally registered dietitian. Read more about Molly