1. Salmon and avocado toast
If you want to stay young, start your day with grilled banh mi with avocado and salmon.
Jen Bruning, a nutritionist for the elderly at the Academy of Nutrition and Dietetics (USA), said that salmon has a lot of omega-3, which helps protect brain health.
In fact, supplementing with unsaturated fatty acids like omega-3s may help improve cognitive performance in older adults.
2. Chicken breast salad
Chicken breast is considered a healthy breakfast alternative to processed meats such as sausages and bacon.
Collagen naturally declines with age, so eating collagen-rich foods like chicken is especially important as we age. This loss of collagen can lead to wrinkles, stiffer tendons and ligaments, weaker muscles, joint pain or osteoarthritis, and even digestive problems.
3. Orange and chia seed smoothie
Orange juice is rich in vitamin C, which not only supports your body's natural collagen production but also promotes a stronger immune system. This can help prevent aging, contributing to longevity.
In addition, chia seeds are a great source of omega-3 which helps boost brain power.
4. Greek Yogurt and Raspberries
With just two simple ingredients, raspberries and Greek yogurt, you have a great breakfast even on busy days. Greek yogurt is a source of vitamin B12, which helps promote healthy blood and nerve cells, helping to prevent anemia.
Older adults are at risk of vitamin B12 deficiency because absorption of this nutrient slows as we age. Therefore, supplementing with foods rich in vitamin B12 is essential to contribute to a healthy and longer life.
Additionally, raspberries provide vitamin C to boost immunity and vitamin K to support blood clotting and bone and joint health.
