Reaching 100 years of age is not easy. But with patience and good habits it is possible. Breakfast is considered by many to be the most important meal of the day. A healthy breakfast can lay the foundation for a long and full life. After several hours of fasting while we sleep, our body needs nutrients to reactivate itself. In cultures where longevity is notable, such as Japan, breakfast and others are often very conscious. Skipping breakfast can alter blood sugar levels, cause fatigue and affect our concentration. A proper breakfast helps to maintain a balanced metabolism, prevent chronic diseases such as diabetes, and thus extend the years and quality of life.
When we talk about living more than 100 years, one of the fundamental pillars is nutrition. Within it, breakfast plays a crucial role. This first meal of the day not only provides the energy needed to start our daily activities, but also influences long-term health. In areas of the world where longevity is notable, such as the “blue zones” where the population lives over 100 years, people tend to eat a nutrient-rich breakfast based on fresh, whole foods. This includes fruits, vegetables, whole grains, legumes and healthy protein sources. For example, a breakfast that combines oatmeal, fresh fruits and nuts can be an excellent choice, as it provides fiber, antioxidants and healthy fats that promote cardiovascular health.
What to eat for breakfast if you want to live to be 100 years old
This article we will explore the importance of a healthy breakfast, what foods to include and how they can contribute to a long and healthy life.
The importance of eating a healthy breakfast for a longer life, even reaching 100 years of age, is supported by multiple studies demonstrating the benefits of a balanced diet.
For example, Michiko Tomioka, a nutritionist and longevity expert, stresses the importance of a diet based on whole, natural foods for a healthier and longer life.
She highlights the role of foods such as tofu, natto (fermented soybeans) and multigrain rice in the traditional Japanese diet, which contribute to a long and healthy life. According to Tomioka, his family in Nara, Japan, which includes 95- and 88-year-olds, attributes their longevity to a diet rich in these foods, consumed daily along with others such as miso soup.
Here are some key reasons why a nutritious breakfast can be critical to achieving longevity and reaching 100 years.
Weight control
Eating a healthy breakfast regulates appetite and reduces the risk of overeating at other times. This decreases the likelihood of developing obesity and other diseases.
Prevention of heart disease
A high-fiber breakfast, such as oatmeal or whole-grain bread, can reduce LDL (“bad”) cholesterol, improving cardiovascular health.
Improving brain health
A breakfast rich in antioxidants and healthy fats, such as nuts or olive oil, protects the brain from premature aging. This reduces the risk of neurodegenerative diseases such as Alzheimer’s disease.
Regulating blood sugar levels
Skipping breakfast or consuming foods high in sugars causes sharp spikes and drops in glucose levels. Therefore, a balanced breakfast stabilizes blood sugar levels and prevents insulin resistance, which reduces the risk of developing diabetes.
The “Blue Zones” and their breakfasts to reach 100 years of age
Blue Zones” are regions of the world where people live longer and have a better quality of life in their advanced years. These zones include Okinawa (Japan), Ikaria (Greece), Sardinia (Italy), Nicoya (Costa Rica) and Loma Linda (California, USA).
Their inhabitants have several factors in common that contribute to their longevity, and one of them is a diet based on natural and fresh foods, focusing mainly on breakfast.
American journalist Dan Buettner, the researcher behind the concept of “blue zones”, has pointed out that diets in these regions focus mainly on plant-based foods.
According to the author, people in these zones consume diets high in legumes, whole grains, fruits, vegetables and healthy fats, such as those from olive oil and nuts.
Meat portions are small and infrequent, while refined sugar and processed foods are hardly part of their daily diet, which promotes a longer and healthier life.
List of the most recommended foods for a rich and healthy breakfast:
- Oatmeal
- Fresh fruits and vegetables
- Natural or Greek yogurt
- Green tea or herbal teas
- Tofu
- Multigrain rice
- Natto
- Olive oil
- Whole grains