In famous "green areas" with a high longevity rate such as Okinawa (Japan), Sardinia (Italy), Ikaria (Greece), Nicoya (Costa Rica), breakfast is never taken lightly.
Whole wheat oats
A simple bowl of oatmeal congee is the choice of millions of long-lived people in Northern Europe and the US. Whole grain oats contain beta-glucan - a type of soluble fiber that helps reduce bad cholesterol, stabilize blood sugar and prolong the feeling of fullness.
People who eat oats in the morning are less likely to experience obesity, high blood pressure, and type 2 diabetes, says Dr. Walter Willett, a nutritionist at Harvard Medical School. This is a good source of carbs that help kick- start the digestive system without causing a sudden increase in blood sugar".
Sweet potatoes
Okinawa Islanders (Japan) - home to the world's highest population rate of people over 100 years old - do not start their day with banh mi or refreshing meat, but with steamed sweet potatoes.
This food provides complex carbohydrates, antioxidants (especially purple potatoes), fiber, vitamins A and C, which help stabilize blood sugar, reduce inflammation and improve eyesight.
Professor Craig Willcox, a researcher of Okinawa Diet, said: "Sweet potatoes are the foundation of the Okinawa diet during the 20th century. They eat potatoes instead of rice, and do not have the habit of eating a lot of meat, grease like the West."
Boiled green vegetables
In rural areas of Greece and Japan, breakfast is often served with boiled or steamed vegetables such as Malabar spinach, spinach, sweet potato leaves, white radish. Although simple, this dish provides folate, potassium, antioxidants flavonoids, which help control blood pressure and enhance blood vessel function.
Low-sugar fruits
A few slices of kiwi, blueberry, or a small apple are the perfect choice for the morning. Low-sugar fruits (low GI) provide vitamin C, fiber, polyphenols - powerful anti-aging compounds.
The World Health Organization (WHO) recommends that the elderly should eat at least 400g of vegetables and fruits per day, starting with breakfast.
Dr. David Sinclair, an aging expert at Harvard University, shared: "Heavy-colored vegetables such as pomegranate, blueberry, orange... are rich in antioxidants and help the body reduce oxidative stress - the main cause of cell aging".
Fermented foods
From unsweetened yogurt, miso, natto (fermented soybeans), to a little bit of fermented kimchi food is always present in the breakfast of long-lived people. They contain probiotics (barterial fiber), which help balance the intestinal microflora, boost immunity and absorb nutrients.
Dr. Michael Mosley, a British gut health expert, said: Study shows that long-lived people tend to have a more diverse gut microbiome. Eating fermented foods in the morning helps "prey" the digestive system to operate smoothly throughout the day".
A simple breakfast includes:
A steamed sweet potato
A bowl of boiled vegetables
1/2 jar of yogurt + low-sugar fruit
And a cup of warm herbal tea
