Ideal Breakfast Menu For Healthy Body And Long Life

Illustration of healthy foods and making a long life (freepic / ivlianna)

JAKARTA - Breakfast is a routine that should not be missed. There are many benefits of breakfast and it is important for our bodies. In addition to energy sources, breakfast is believed to be long-lived.

If you eat the right menu, the food becomes a provision to prolong your life. A number of experts say breakfast menus are usually consumed to prolong life.

Doctors in the field of family medicine, anti-aging and regenerative treatment, dr. Say J Ferree said he started the day by eating vegetables and eggs.

"I eat grilled eggs raised in padangs with a mixture of colorful organic vegetables, cooked with purely organic olive oil or avocado," Ferree said, quoted by VOI from the Huff Post page on Tuesday, October 22, 2024.

Not only that, PhD and Fellow students at Yale University, Raghav Sehgal, have a menu that is almost similar to Ferree. Sehgal usually consumes spinach eggs, spinach vegetables, tomatoes, mushrooms, and a little cheese.

"I usually combine it with avocado or smoke salmon if I want to eat," he said.

Ferree and Sehgal say egg breakfast or vegetables contain many nutrients scientifically related to longevity.

"This type of absorption is very good because it contains a lot of protein, which is very good for musculoskeletal health. Vegetables add a lot of vitamins and antioxidants, as well as fiber, which is very good for gut health. In addition, healthy fat from avocado or salmon is very good for heart and cognitive health," said Sehgal.

A scientific study involving more than 18,000 adults finding regularly consuming eggs can reduce the death rate. While vegetables, it is associated with a reduced risk of many chronic diseases that can threaten the age.

Another doctor, Dr. Monisha Bhanote also puts vegetables in her breakfast menu. But he did it in a different way than Sehgal and Ferree.

"The two breakfasts I regularly enjoy are coconut yogurt with ramy seeds and blueberries, which are fast and easy. In addition, grilled purple sweet potatoes with miso mete sauce, which is satisfying and very nutritious," he told HuffPost.

Sweet potatoes contain many antosianins, a type of flavonoid (antioxidant) that helps protect against chronic inflammation. The miso sauce of mete beans sprinkled on sweet potatoes contains unsaturated protein and fat.

When Bhanote chooses yogurt for breakfast, it gets protein from yogurt and hemp seeds.

"Hemp seeds are a very good source of omega-3 and omega-6 fatty acids in an optimal ratio, which supports heart health and reduces inflammation," said Bhanote.

He also showed that probiotics in yogurt increase healthy gut microbiomes. This helps reduce inflammation and support a strong immune system. Both are important for longevity. Blueberries are rich in fiber and antioxidants, which helps protect against chronic inflammation.

The three experts say avoiding processed foods and fatty meat (such as sausages or sausages) at breakfast is one of the important ways.

Scientific research shows that a diet rich in processed foods can directly reduce life expectancy. Likewise, eating red or processed meat regularly increases the risk of cardiovascular disease and several types of cancer.

In addition, experts also say reducing sugar at breakfast is another way to prolong life. That means we need to avoid sweet fragrances and pastries.

"For breakfast that supports longevity, focus on whole, nutrient-intensive foods that provide a balance of healthy fats, protein, and complex carbohydrates," Sehgal suggested.

"Implement a lot of antioxidants from fruits such as berries, healthy fats from nuts, seeds, avocados, fiber-rich vegetables or whole grains," he continued.

He also said that incorporating probiotic-rich foods such as yogurt or miso, what Bhanote breakfast does, can support the health of the intestines. This plays an important role in overall well-being and longevity.