While many scientists discourage eating a large meal first thing in the morning, the first meal remains essential.
Not only will it set the right tone for the rest of the day, but it can also prevent unnecessary hunger and fatigue.
According to a nutrition expert, packing the first meal with nutrient-rich foods can also promote longevity.
While a long life cannot be guaranteed, registered nutritionist Nisha Melvani, MS, RD, shared her recipe for the “ultimate longevity breakfast” on TikTok. She also claimed it helped reduce her cholesterol.
She described the recipe as “cooked oats groats with banana”, with anti-ageing barberries, noting these are “also good for acne”.
Oat groats, the whole grain seed with the husk removed, are high in fibre and retain the nutrient-rich endosperm.
They are widely recommended for being high in fibre like beta-glucan, which helps lower cholesterol and regulate blood sugar levels.
Nisha sprinkles barberry on top, noting that they are considered beneficial due to their high berberine content.
This plant compound has strong antioxidant properties that may combat cellular damage caused by free radicals.
If barberries are hard to source, Nisha recommended gooseberry powder as a good substitute, as the superfood also helped lower her cholesterol.
Flaxseed meal is included for its lignans, followed by wheatgerm with anti-ageing spermidine.
Flaxseeds are often praised by nutritionists as a longevity-boosting ingredient due to their potential to reduce the risk of disease.
Oat groats are high in fibre
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The anti-ageing effect of spermidine, on the other hand, stems from its role in promoting autophagy, a cellular recycling process.
“Then ideally you’d add walnuts, but [you can] add almonds for a crunch,” Nisha continued. “Simply add some soya milk and it’s good to go.”
It’s important to note that while superfoods might contribute to longevity eating them alone does not make up a healthy diet.
A healthy diet should include a variety of foods from all groups, with a focus on whole grains, healthy fats and vegetables.
