They say breakfast is the most important meal of the day. A wholesome breakfast is not only healthy – it might also help you live longer. While everyone ages, starting your day with nutrient-dense foods, including one or more servings of fruits and vegetables high in anti-aging nutrients like vitamin C, may help extend your vitality. You can also include whole grains known to fight aging, like oatmeal, and a lean source of protein.
Steps
Method 1
Method 1 of 2:
Loading Up on Fruits and Veggies
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Grab a green smoothie. Greens like kale and spinach are high in vitamins and minerals, making the veggies a great base for a smoothie. Greens contain lots of B vitamins and fiber, both of which can help you fight the signs of aging and prevent degenerative disease. Try blending one cup of greens with one cup of water, and then adding two cups of fruit.
- Try a green smoothie with spinach, pineapple, and mango.
- Make a green smoothie with kale, strawberries, and pineapple.
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Eat an orange. If you’re in a hurry, try grabbing an orange for an on-the-go anti-aging breakfast. Oranges help hydrate skin and cells, and are packed with vitamin C. Consuming vitamin C can help your body produce collagen more effectively. [1] X Research source
- Add a glass of orange juice to your breakfast for an anti-aging boost.
- Take an orange to work with you as part of a portable breakfast. Keep the size to 4 oz., though, to limit natural sugars.
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Add some avocado . This fruit is packed with monounsaturated fat, which can help hydrate your skin. Monounsaturated fats also help your body absorb nutrients from other foods, making avocado an easy choice for an anti-aging breakfast. [2] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Spread some avocado on a piece of whole grain toast and serve with half a grapefruit.
- Add avocado to your green smoothie for a boost of healthy fats.
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Pick up a pomegranate. A pomegranate is filled with nutrients that can help offset sings of aging. The fruit can help treat and even prevent high cholesterol, high blood pressure, and inflammatory disease. Pomegranates have also been shown to reduce risk factors associated with heart disease. [3] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Add a glass of pomegranate juice to a breakfast of turkey bacon and avocado toast.
- Upgrade your smoothie or bowl of oatmeal by adding pomegranate.
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Grab a grapefruit. Eating grapefruit can help lower “bad” cholesterol in your body, while increasing levels of “good” cholesterol. Grapefruit has also been linked to weight loss and improved insulin resistance, making it a smart addition to any anti-aging breakfast. [4] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Be aware that grapefruit can interact with some medicines, like Warfarin. Talk to your doctor to confirm it’s safe for you to eat or drink grapefruit.
- Try eating half a fresh grapefruit for breakfast, pairing it with lean protein, like chicken breakfast sausage.
- Add a glass of grapefruit juice to any breakfast for an anti-aging boost of vitamin C.
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Include some blueberries in your breakfast. This tiny fruit is packed with micronutrients. Diets rich in blueberries have been linked to improved motor skills and memory, decreased risk of heart attack, and lower cholesterol levels. Try eating one cup or 15 grams of blueberries three to four times per week as part of an anti-aging breakfast. [5] X Research source
- Add a handful of blueberries to a small bowl of Greek yogurt for a quick, easy breakfast.
- Grab a whole-grain blueberry muffin for an on-the-go breakfast.
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Method 2
Method 2 of 2:
Including Healthy Proteins and Whole Grains
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Choose lean protein sources. Your anti-aging breakfast should include a lean source of protein. High fat protein sources can lead to inflammation, which can increase signs of aging. You can choose leans sources of meat, like turkey bacon or chicken sausage. You can also add protein to your breakfast by eating lentils, beans, tofu, or dairy. [6] X Research source
- Think outside the cereal bowl and eat a cup of last night’s lentil stew for breakfast.
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Eat an egg. This breakfast staple contains all the essential B vitamins, which can help improve memory and brain function. Eggs also contain lutein, which can help protect against the loss of vision that may occur as you age. [7] X Research source
- Add an egg to a toasted whole grain English muffin and top with sliced avocado.
- Pair scrambled eggs with a piece of fruit or a green smoothie.
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Add a handful of nuts. No matter what you choose to prepare as an anti-aging breakfast, nuts are always a great addition and healthy source of nutrients. Nuts are rich in healthy fats, proteins, vitamins, minerals, and antioxidants. They also come in a handy variety of choices.
- Nuts are great by the handful. Sprinkle a handful of nuts on top of a bowl of fruit and yogurt. For a light, on-the-go anti-aging breakfast, you might also grab a single-serving package of unsalted almonds, walnuts, pistachios, cashews, or pecans on your way out the door.
- Nut butters are another good choice. While raw nuts often have more benefits than typical store- bought peanut butter (especially with added sugar and salt), consider spreading natural almond, peanut, or cashew butter on some whole grain toast or on some fruit. Nut butter is also good for older adults who find it hard to chew.
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Try a bowl of oatmeal. Oats are rich in soluble fiber, which can help reduce “bad” cholesterol. Oats also contain antioxidants, which may help prevent cell damage, reduce fine lines and wrinkles, and make your skin appear plumper. Oats are also low-glycemic, which means they won’t cause a spike in blood sugar. [8] X Research source
- Add a handful of your favorite fruit to a bowl of oatmeal for a quick, anti-aging breakfast.
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References
- ↑ http://www.huffingtonpost.com/2014/03/31/anti-aging-foods_n_5021238.html
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4007340/
- ↑ https://www.ncbi.nlm.nih.gov/pubmed/16579728
- ↑ http://www.huffingtonpost.com/2014/03/31/anti-aging-foods_n_5021238.html
- ↑ http://www.webmd.com/diet/features/is-your-diet-aging-you#2
- ↑ http://www.allaboutvision.com/over60/nutrition.htm
- ↑ http://www.webmd.com/beauty/skin-glow-13/anti-aging-skin-foods
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