Breakfast

6 Best Breakfast Recipes to Slow Aging, Dietitians Say – Eat This Not That

6 Best Breakfast Recipes to Slow Aging, Dietitians Say - Eat This Not That

Unfortunately, there is still no miracle fountain of youth to be found. But while we can’t completely stop the aging process, we can make lifestyle changes to slow the process down.

One of the healthiest ways to naturally slow the aging process is to choose healthy foods to eat regularly. In fact, if you look at the people in the world who live the longest on average, healthy eating is a central pillar of their long lifespan.

We spoke with our medical experts Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, alias The twins of nutritionto learn more about specific breakfast foods that may help slow the aging process.

Here are some hand-picked breakfast recipes you can try for a delicious anti-aging boost first thing in the morning. And for healthy recipes to try any time of the day, be sure to check out The Best Recipes to Reduce Inflammation.

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“This frittata is just the way to start your day if you want to step back in time,” say The Nutrition Twins. “For starters, unlike many breakfast options, this savory dish packs the flavor without preservatives, sugars, saturated fats, and other ingredients that promote inflammation, damage the body, and hasten the aging process. This breakfast gets its robust flavor from herbs and spices, which are some of the strongest anti-inflammatories. Like most powerful herbs, herbs and spices can be even more beneficial when eaten together so they can work synergy for promote health from many angles.”

“In this fragrant frittata, the antioxidant-rich flavonoids of dill, which are linked to disease preventionassociate with thyme, which has been shown to lower blood pressure and protect against colon and breast cancer,” they continue. “Together, they fight inflammation and reduce damage to cells in your body.

“And there’s nothing quite like sneaking a leafy green to start your day, and along with this frittata, spinach provides lutein and beta-carotene, anti-inflammatories that protect against related macular degeneration. at the age.”

Get our vegetable frittata recipe.

avocado hummus bowl with celery and spoon
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“Spread this avocado hummus on a slice of whole-grain toast and it has all the anti-aging and health benefits and creamy satisfaction of avocado toast, plus it has pea protein. chickpeas for added satisfaction and stamina,” say the Nutrition Twins. “Chickpeas provide plant-based protein, which means they contain both fiber and protein to keep your energy on an even keel, stabilize your blood sugar levels and help you stay satisfied. All of this helps ward off hunger and overeating and the weight gain that goes with it.”

“When it comes to fighting the adverse effects of aging, fighting the bulge is an important step because weight gain is linked to inflammation,” they continue. “Research shows that chickpeas weight loss aid even when calories are not restricted. And for that more youthful-looking complexion, chickpeas contain antioxidants such as catechinsalpha-carotene, epicatechin and carotenoid, all of which help the skin with anti-aging properties and protection against fine lines.”

The Nutrition Twins also note that “avocados can also reduce inflammation in the body, as well as in newly formed skin cells, for more beautiful, healthier and younger-looking skin. The antioxidants in garlic fight inflammation throughout the body that damages the body and ages it.”

Get our avocado hummus recipe.

jars of mango ginger oats with spoons and pomegranate seeds
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“This easy-to-prepare recipe is perfect for a hectic morning — just make it the night before, put it in the fridge, and grab it for a major anti-aging boost,” say The Nutrition Twins. “The antioxidant polyphenols in oats, called avenanthramides (AVEs), have the power to boost antioxidant defenses and slow the inflammatory response to intense exercise. This is especially important because whether inflammation is brought on by aging or exercise, it can negatively impact health over time.”

“Ginger prevents oxidative stress and inflammation associated with aging and degenerative diseases, including Alzheimer’s disease, diabetes, hypertension and osteoarthritis, while ginger’s antioxidants help preserve collagen in the skin, helping it to stay young and elastic. Pair these skin benefits with the vitamin C in mangoes, which helps build collagen, and this breakfast is just the bowl you need to maintain soft, supple, youthful skin.”

Get our Mango Ginger Overnight Oats recipe.

acai bowl with blueberries and kiwi in a white bowl with a spoon
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“Easy bowl recipes are all the rage, and this anti-aging one just might become your new best friend,” say The Nutrition Twins. “Packed with blueberries, acai, kiwi and almonds, it’s an anti-aging superhero. When it comes to aging, nothing seems to age you faster than forgetfulness and a slow mind, and blueberries help keep your healthy brainprevent age-related memory loss, boost brain cells, improve mental health, and increase focus and concentration.”

“The polyphenols in acai berries interfere with abnormal cell formation and boost the immune system while their anthocyanins reduce bad ‘LDL’ cholesterol to keep your heart healthy, strong and youthful, and protect against disease. cardiovascular disease, the most common condition in the elderly and leading cause of death.”

“Kiwifruit is rich in vitamin C, which fights the formation of free radicals and helps keep skin looking young. And thanks to the vitamin E in almonds, research has shown that almonds can protect against UV damage and wrinkles.”

Get our Acai Bowl recipe.

matcha mint smoothie topped with mint
Carlene Thomas / Eat This, Not That!

“The ingredients in this smoothie are pulling all the stops for anti-aging,” say The Nutrition Twins. “Matcha is packed with disease-fighting catechins like EGCG (epigallocatechin gallate) and has more than 2-3 times the catechins of powerful antioxidant green tea, meaning it’s a rock star that fights disease. Inflammation The link between inflammation and aging is a major concern because of its association with the development of chronic diseases such as heart disease and diabetes. anti-inflammatory benefits, Matcha has been shown to reduce the risk for both of these factors as well as high blood pressure, and protect the brain against aging.”

“Spinach is packed with antioxidants, including lutein and beta-carotene, which fight inflammation and help protect against age-related macular degeneration,” they continue. “Mint can improve brain health and can potentially help treat symptoms of Alzheimer’s disease.

The Nutrition Twins recommend “pairing this smoothie with Greek yogurt or a hard-boiled egg for extra protein and strength.”

Get our Mint Matcha Smoothie recipe.

bowl of peach and green kale smoothie on white background
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“This simple mix and pour bowl recipe is packed with anti-aging ingredients,” say The Nutrition Twins. “For example, kale helps protect against age-related diseases like heart disease and cancer. It contains chlorophyll and may help prevent the body from absorbing heterocyclic amines, which are carcinogens created when cooking animal products at high temperatures. quercetin and kaempferol protect the heart, help lower blood pressure (which increases with age) and fight inflammation and cancer.”

“Vitamin C and antioxidants in lemon scavenge free radicals and prevent skin aging and may have a positive effect on the intestinal tract and microbiota“, they continue. “Peaches are also rich in vitamin C to promote collagen, help prevent wrinkles and keep the skin soft and supple.”

Get our Kale Peach Smoothie Bowl Recipe.