Breakfast is an important meal of the day

Breakfast is an important meal of the day that can play a key role in longevity and vitality.

A balanced breakfast, rich in vitamins, minerals and nutrients, can help you maintain energy, improve concentration and support overall health.

Healthy breakfasts that support longevity and vitality:

Oatmeal

• Ingredients: Oatmeal, water or milk (or plant-based alternative), fresh or dried fruit, nuts, seeds.

• Health benefits: Oats are rich in fiber, which supports heart health and regulates blood sugar. Add the right amount of fruit (such as strawberries or bananas) and nuts for healthy fats and protein.

Eggs

• Ingredients: Boiled, fried or poached eggs, whole grain toast, avocado.

• Health benefits: Eggs are a great source of protein and contain many nutrients, such as vitamin D, choline, and omega-3 fatty acids, which are important for brain health.

Smoothie

• Ingredients: Vegetables (e.g. spinach or kale), fruits (e.g. bananas, strawberries, blueberries), yogurt or plant-based milks, and chia or flax seeds.

• Health benefits: Smoothies are great for quickly absorbing vitamins and minerals. Chia and flax seeds add omega-3 fatty acids and fiber.

Greek yogurt

• Ingredients: Greek yogurt, berries, honey, or nuts.

• Health benefits: Greek yogurt is rich in protein and probiotics, which supports healthy digestion. Berries provide antioxidants that protect the body from free radicals.

Whole-wheat bread with peppers and avocado

• Ingredients: Slices of whole-wheat bread, ripe avocado, tomatoes, and fresh herbs.

• Health benefits: Avocado is rich in healthy fats and vitamins, and whole grain bread provides fiber for long-lasting energy.

Quinoa with vegetables

• Ingredients: Cooked quinoa, fresh vegetables (e.g. peppers, zucchini, broccoli), olive oil, spices.

• Health benefits: Quinoa is a good source of protein and fiber and contains all the essential amino acids. The vegetables provide additional vitamins and minerals.

Chia pudding

• Ingredients: Chia seeds, plant milk, vanilla, honey or maple syrup.

• Health benefits: Chia seeds are rich in omega-3 fatty acids, fiber, and antioxidants, which contribute to heart and digestive health.

Tips for preparing a healthy breakfast:

• Balance: Make sure your breakfast includes a source of protein, healthy fats, and complex carbohydrates.

• Seasonal and local: Use seasonal vegetables and fruits, as they are full of nutrients and flavor.

• Hydration: Don’t forget to drink plenty of fluids, such as water or herbal tea, to stay hydrated.

A nutrient-rich breakfast not only supports longevity, but also improves your overall health, energy, and vitality throughout the day.