There are numerous advantages to eating healthfully, including less inflammation, improved sports performance, increased energy during the day, improved bone health, and prevention or treatment of chronic diseases like diabetes and cancer. A new noteworthy benefit has been added to the list: healthy eating practises can also lengthen life and lower the chance of "all-cause death.

Researchers are very interested in all-cause mortality, or all deaths that happen in a community regardless of reason, in order to figure out what behaviours and interventions increase protection vs risk when it comes to death. There are some food categories that, when consumed consistently, are linked to increased odds of living a longer life, including meals that can easily find their way onto your plate at breakfast time, even though particular isolated items won't be the untapped fountain of youth.

CHIA PUDDING WITH KIWI



Now is the moment to try chia pudding if you haven't before. Chia seeds have a special ability; after soaking in a liquid for at least 20 minutes, they turn into a gel. Their additional superpowers? A two-tablespoon serving of chia seeds has about 11 grammes of fibre, 7 grammes of unsaturated fat, and they are a rich source of calcium and iron.


Take advantage of these advantages by combining chia seeds with low-fat or non-dairy milk, a little sweetener like agave nectar, and placing the mixture in the refrigerator overnight while covered. If you make this Customizable Overnight Chia Pudding recipe, you'll wake up to a gorgeous chia pudding pleading for your attention.

Oatmeal with apples and cinnamon



Leukocyte telomere length (LTL), a marker of biologic ageing, was found to be positively linked with grain consumption in a 2021 prospective analysis of 909 adults 60 years and older involved in the "Costa Rican Longevity and Healthy Aging Study (CRELES)" published in the journal Nutrients. Whole grains like oats, which contain all three layers of the plant, are the finest grains for our diets.


For a clean start to the day, try preparing your porridge with old-fashioned oats, fresh apple slices, cinnamon, and no more than a spoonful of maple syrup.

Avocado toast with hummus



A 2019 study published in the Journal of the American Heart Association found a link between well-planned, plant-based diets and a lower risk of death from all causes. Whole grains, fruits, vegetables, nuts, legumes, tea, and coffee are all included in this diet. With a stack of avocado toast, you can consume five of these seven advised foods: sturdy whole grain bread, hummus, avocado, and sliced tomato, as well as hot green tea.

Sweet potato hash with black beans



To prepare a filling potato hash, combine black beans with diced sweet potato, corn, onions, and bell pepper in a skillet. On top of this meal, an egg sunny-side up could be placed. If you're hosting guests, offer whole grain tortillas for them to customise by adding any favourite sauces or herbs they may enjoy.

Breakfast scramble with spinach



blue zones,The five cultures assessed for their eating habits that mirror the Mediterranean diet are those with the longest lifespans and the highest percentage of centenarians. By putting a major emphasis on veggies at breakfast, we can attempt to replicate some of these decisions. Scramble eggs with vegetables like onions, tomatoes, and spinach the next time you make them for a simple way to include some food at your first meal.

Smoothie bowl with peanut butter



Fruits are frequently eaten as part of a diet that promotes longevity and follows a Mediterranean-style eating pattern. Smoothies are a fantastic way to enjoy fruit without having to worry about its unpleasant texture. Blend unfinished fruits from the refrigerator with low-fat dairy or non-dairy milk, then serve it in a bowl. (These are great together if you have strawberries, mango, and grapes.) Slices of banana and a generous drizzle of natural peanut butter are added on top to create a delicious and appealing breakfast option.

Yogurt with blueberries



One more breakfast recipe that includes fruit and requires no preparation? blueberries with yoghurt. Choose a low-fat yoghurt that contains no more than 8 grammes of sugar per serving, then stir in fresh or frozen blueberries. For the ideal supper to take with you on the road, top with walnuts or pecans. By rotating layers in a clear Mason jar, take this recipe to the next level and make a yoghurt parfait that will tempt you even more to complete your meal.