We’ve all heard the adage, breakfast is the most important meal of the day. Well, it’s true that we need the proper nutrients in the morning in order to keep our bodies and minds feeling (and looking!) well. As we get older, it’s even more important for us to eat the right foods early in the day so we can feel energized, alert, and strong.
After a certain age, there are some very specific vitamins and minerals that are required for keeping our bones and muscles sturdy, our weight down, and our skin dewy and youthful. Remember, you get out what you put in when it comes to your diet, so set yourself up for success with this list of the best anti-aging breakfast foods that will keep you feeling young for the long haul.
Anti Aging Breakfasts
Oatmeal and Overnight Oats
Oats are a great anti-aging food for the body. They contain a high amount of antioxidants that fight oxidative damage, and they’re also loaded with fiber which helps keep blood sugar and cholesterol at bay — all important things to watch as we get older! Prepare oatmeal for a healthy, satiating meal in the morning or try making your own overnight oats!
Smoothies Anti Aging
Beginning your day with a healthy smoothie packed with age-fighting ingredients is the perfect way to get going. Berries are loaded with antioxidants that help fight age-related conditions. They are packed with vitamin C — an antioxidant you might find in your wrinkle cream that improves elasticity and brightens skin. Go for berries like raspberries and blueberries that are low-glycemic (meaning they won't raise your blood sugar) and contain the highest concentrations of antioxidants.
Plant milks are an alternative option for those who are intolerant or sensitive to dairy, and they also contain age-fighting antioxidants while being pretty low in calories. Enriched plant milks will also have added nutrients like vitamin D and calcium which support strong bones and a better mood! Specifically, almond milk contains a hefty amount of vitamin E which helps keep your skin looking plump and youthful, while also potentially lowering your cholesterol. Finally, add a scoop of protein powder to help keep your muscles functioning and strong over time.
By now, you’re aware of the healthy fat craze that has taken over the world of health and wellness. Healthy fats have been undervalued for some time, but they deserve a spot on your breakfast plate in the form of a beautiful spread of avocado toast.
Avocados are full of fiber (containing about 10 grams per cup!) which aids gut health by keeping digestion in check. What’s more, avocados contain omega-3 fats, an essential fatty acid our bodies need that we can only get from our diets and, that surprise — we don’t generally get enough of. Omega-3 fats are essential to healthy brain function, energy levels, and metabolic health. Some research suggests that a diet rich in omega-3 fats can ward off conditions like dementia! Plus, the fats in avocados contribute to soft, supple, wrinkle-free skin, too!
Mash half of an avocado and spread it on two slices of whole-grain toast for a healthy breakfast that will keep you full until lunch and beautify you from the inside out!
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Spinach and Mushroom Omelet
Eggs are a great anti-aging food because they are loaded with healthy fat and protein, so an omlette is the perfect morning meal. Rich in antioxidants such as vitamin A and vitamin D (which both prevent wrinkles), eggs also contain essential amino acids which are the building blocks of protein and therefore, healthy muscles.
Mushrooms are also packed with vitamin D, and since many people are deficient in vitamin D as it is, it’s especially important to add more to our diets as time goes along. Leafy greens are great anti-agers, too. Spinach is a good one because its water content is so high, it actually helps to keep your cells hydrated! What’s more, it contains vitamins A, C, E, and K which help keep the eyes healthy and skin looking fantastic.
To make an egg omelet with mushroom and spinach, heat up two tablespoons of coconut oil in a frying pan. Once the oil is heated, add mushrooms and sauté for two minutes. Next, add your spinach and let it wilt for about a minute. In the meantime, beat two eggs in a bowl. Lastly, pour in your eggs and allow to cook for five minutes before flipping and cooking on the other side until finished.
Yogurt Chia Seeds
Yogurt with Chia Seeds and Berries
Yogurt is another food that’s high in water content that can help hydrate. It is also the ideal anti-ager because it contains healthy fat and protein (go for full-fat greek yogurt which contains more protein!) that boost satiety. Yogurt can also help you maintain a healthy gut since it contains probiotics which nourish the gut lining and prevents toxins from entering the bloodstream.
Yogurt has a good amount of calcium and phosphorus too, both which keep your bones and teeth strong and healthy. Eating yogurt has even shown to improve the elasticity of your skin! Add some berries and chia seeds (for gut-boosting fiber!) to your yogurt with a spoon of honey, and you’ll be feeling and looking healthier in no time! If you're interested, check out these chia pudding recipes!
Sweet Potato Fritatta
Sweet Potato and Spinach Fritatta
Sweet potatoes are in season now, so it’s the perfect time to soak up all their health benefits. They are a good source of vitamins, minerals, and fiber. We already spoke about age-fighting spinach and eggs, but sweet potatoes are a delicious addition to the equation that you're bound to love.
Purple sweet potatoes contain a type of antioxidant called anthocyanins which have shown to slow the growth of certain types of cancer cells. What’s more, studies have also suggested that eating sweet potatoes promotes the growth of good gut bacteria that helps fight disease. To make a frittata with spinach and sweet potato, follow the instructions below.
- 8 large eggs
- 2-3 cups baby spinach
- 2 sweet potatoes, cubed with skin on
- 1 tablespoon olive or coconut oil
- 1/2 teaspoon ground cumin
- salt and pepper to taste
- Preheat your oven to 425 degrees Fahrenheit.
- Whisk your eggs in a large bowl with a pinch of salt and pepper.
- In a cast-iron skillet, heat your olive or coconut oil. Once heated, add your sweet potato cubes and season with cumin and another pinch of salt.
- Add the spinach to the skillet and allow it to cook until it wilts for about a minute.
- Turn the heat on the stove off and pour your eggs into the pan, then place the pan straight into the oven to bake until top of frittata has browned, about 10 minutes.
- Let cool and serve by the slice!
Here's to nourishing your body from the inside out. We hope you love these healthy breakfast ideas as much as we do!