Good Lifestyle

You probably already know that somebreakfast foods Can make you feel more satiated and energetic, as well as promote your overall health. But taking a step further, eating good things in the morning can actually help you live a longer life by preventing some diseases and strengthening yourimmune system.

It can go without saying, but entirely,Plant-based foods are usually your healthiest options at breakfast (and beyond). According toAmerican Heart Association, Eat more vegetables, nuts and whole grains (while also limiting salt and trans fat) can prevent deaths caused by heart disease and blood.

"When we think about food for longevity, there are some key areas to take into account," said Sean Allt, Coach of Nutrition withINNOVATIVE FITNESS. "These decrease inflammation and oxidative stress, keeping relatively constant blood glucose throughout the day, balancing fatty acids and the supply of adequate proteins."

With all this in mind, here are some foods from breakfast during a longer life. And for healthier food tips, make sure you check out our list of21 best healthy cooking hacks of all time.

"To help manage blood glucose and insulin, you want to include carbohydrates to digest slowly and high fiber in most of our meals," said All. "Oat are a great option for many people. "

A 2011 study conducted by theNational health institutes found that people who have eaten aRich fiber diet, specifically including whole grains, had a risk of dying significantly.

In addition, another recent study published inNutrition log found that people who eaten 100 grams of oats per day showed a decrease inLDL "bad" cholesterol And the circumference of the size compared to those who have eaten 100 grams of noodles of wheat flour daily. The oat group saw a global groupDecreased risk of cardiovascular disease and hypercholesterolemia, thanks to their higher intake of fiber and their low cholesterol effect.

Obviously, a hearty oatbol is one of the healthiest ways possible to start your morning. Do it your own with these11 healthy oat fillings that help you lose weight.

If you want a topper that promotes longevity for your morning oats bowl or yogurt, look no further thanchia seeds-What offers an impressive11 grams of fiber per serving of 28 grams.

ALittle study 2010 revealed that people with diabetes who regularly ate Chia seeds have improved in their blood sugar and blood pressure. Not just that butChia seeds are full of antioxidants, which can protect your cells from free radical damage. It is remarkable, since this damage has been associated with theCancer Development.

Incorporate Chia seeds at your breakfast with one of these15 great ideas for the way to eat chia seeds.

This vegetable is only adding a ton of egg flavor - it can also provide a wide variety of important nutrients, according to AllT.

Onions come from the family of vegetables Allium, which contain some known organosulfeworm compounds to helpPrevent the development of cancers. These compounds - which are released when vegetables are chopped, crushed or chewed - can perform detoxifying carcinogens and the growth of cancer cells. Onions and other vegetables in this family, such as garlic, shallots and leeks, also have a high concentration of flavonoid antioxidants, known for theiranti-inflammatory effects.

Simply make sure to store them correctly!Here's how you should store onions.

You may not think about this vegetable as a traditional breakfast food, but it's time to reconsider. All said that this cruciferous legumin, as well as Brussels, cauliflower and Kale cabbages, constitute a nutritious power plant, making it a great addition to your morning meal.

What is so amazing about this particular family of vegetables is that they can actually activate the body's innate detoxification system toHinder the growth of cancer cells.

In addition to these powerful anti-cancer properties, broccoli also contains phytochemical sulforaphane, which has been demonstrated to protect the walls of blood vessels of the kind ofinflammatory signage that promotes heart disease.

Broccoli and cheddarOmelette, anybody?

Speaking of vegetables, All also recommends sharply to increase your greenhouse greenhouse consumption at breakfast, as adding spinach to a scramble or kale egg to asmoothie.

Greater consumption of these green has been linked to aReduced risk of heart attack, stroke and several types of cancer.

Spinach, in particular, are packed carotenoid-compounds that research has shown can helpPrevent cancer from growing and spreading. Eating these green leafy can also keep your brain, too.A 2018 study found that older adults who ate a portion of spinach each day had less cognitive decline than those who did not do it.

If you do not have fresh greens at your fingertips for a smoothie, all says you can usePowdered green In a pinch for comparable advantages.

This type of particular fruit is another of AllT's best breakfast foods for longer life. And it's not a surprise, since a2013 Spanish Study found that people who atebays Many times, a week had a risk of dying 30%. The researchers believe that this durability boost can result from the high concentration of polyphenol bays, which have been associated with aReduced risk of many chronic diseases.

A study by theAgricultural Chemistry and Food Journaldetermined thatblueberry, in particular, is one of theBest sources of antioxidants. Studies have shown that antioxidants from this particular bay can even helpLower your LDL cholesterol levels. here isWhat happens to your body when you eat a cup of blueberries every day.

The British could be on something when it comes to eatingBeans for breakfast. A 2004 study on seniors found that for two tablespoons bean per day, a person consumed, theyreduces their risk of dying of 8%. Specifically, eating beans - as well as legumes like lentils - twice a week have been toReduce the risk of colon cancer.

It is logical that beans offer a modest dose of proteins, complex carbohydrates rich in fiber and essential minerals - thusStimulate your immune system.

There are so many creative ways to incorporate beans and legumes in your breakfast, also try a jammer of soft chickpeas, or aWhole wheat breakfast wrapping With black beans, eggs and a lawyer.

A pinch ofnuts or sliced ​​almonds can add a satisfactory texture to an oat bowl or a perfect yogurt - but it can also add years to your life, according to one2013 Study by Harvard Medical School.

The study revealed that people who ate a daily 2 ounce nut portion were 20% less likely to die of any cause. Researcher Charles Fuchs, who helped to lead the study, supposed that this may be due to the fact that they are satisfied and that they can help stabilize your blood sugar - thus potentially reduce your risk of diabetes andheart disease.

Who does not like a bagel and LOX? If you are a fan of this fat fish, here are some good news: theOMEGA-3 fatty acids in salmon can help reduce your risk of heart disease, depending on theAmerican Heart Association. Moreover, a2013 Harvard Study I revealed that people who were eating the most fish had a risk of dying from 27% to die, probably because they were noted as having the highest levels of omega-3 fatty acids in their blood .

You do not know how to incorporate this fish into your morning meal? Try to stop a sprinkle with sprouted whole grains with smoked salmon and lawyer, or add salmon to a motor bowl with hard eggs, quinoa and green vegetables.

As you probably know,grapefruit (With other citrus fruits) is an excellent source of vitamin C consumption available toreduce mortality rates (especially because of heart disease). It is also packed with potassium, a mineral that plays aKey role in cardiac health.

In2012 studyPeople who eat daily grapefruit for six weeks have experienced a significant reduction in their blood pressure, which is a paramount risk factor for heart disease. Not only that, but they have also demonstrated improvements in their LDL cholesterol levels (as well as their total cholesterol).

If you addyogurt At your morning smoothie or enjoy it in a bowl with fruit and nuts, you will be happy to know that there is a ton of research that regularly supports these foods.

A2019 study This followed more than 180,000 people over 20 to 30 years, he revealed that regular yoghurt eaters had a lower risk of high blood pressure of 16% compared to those who ate it less than one times per month. This can have something to do with the fact that yogurt is high in some known nutrients forreduc your blood pressure, like calcium.

See as a2012 studyOut of Japan found that eating rich foods of probiotic can increase your life, it is definitely worth looking specifically for yogurts containing live and active cultures - and you can search for this on the label of nutrition. here is6 side effects of eating yogurt every day.

Did you know that your body can not produce naturally to produce alpha-linolenic fatty acids (ALA)? That's why it's super important to get theseGRAS ACIDS From the foods you eat and flax seeds are a phenomenal source of them. They are also one of the richest sources of lignana, a type of polyphenol that canReduce your risk of cancer-The types sensitive to hormones similar to breast cancer and prostate cancer.

Consider adding a tablespoon or two of these seeds to your cereals, yoghurt or oats. Since allLinen seeds are not easily digestedYou risk missing some of their important nutrients - so it's better to grind them at home before eating them.

Not only iscottage cheese responsible for protein (he has more by serving thanGreek yogurt), but it's also a good source of phosphorus (which is linked toImprovement of bone health)

Studies have shown that eating this dairy product canReduce insulin resistance In addition, thereby preparing the development of type 2 diabetes and heart disease.

Cottage cheese is surprisingly one of the most versatile breakfast foods during a longer life. You can appreciate it on the tasty side spread on whole grain toast with tomato or on the sweet side with chopped nuts, apples and cinnamon. Or with one of these18 smart ways to eat cottage cheese!