Breakfast rich in fiber, protein, tryptophan promotes cholesterol reduction, muscle development, regulates neurotransmitters, and slows down the body’s aging process.
One of the simplest habits to slow down the signs of aging is not to skip breakfast. This meal promotes improved cardiovascular metabolism, prevents diabetes, and maintains a stable weight.
Eat tryptophan-rich cereals
Starting the day with foods containing tryptophan can reduce fatigue and help you feel more radiant. Tryptophan is an essential amino acid that the body cannot synthesize and can only be absorbed through food. It plays an important role in growth, muscle development, and neurotransmitter regulation.
Oats, whole grains, and chia seeds are rich in tryptophan. The body also uses tryptophan to make the hormones melatonin and serotonin. Melatonin helps regulate sleep-wake cycles, and serotonin plays a role in regulating appetite. Tryptophan is also needed to make niacin (vitamin B3), which is important for energy production and DNA.
Eat fiber
A high-fiber breakfast slows down digestion, thereby delaying the increase in blood sugar, helping to stabilize blood sugar levels after meals. Specifically, oats contain soluble fiber that helps reduce cholesterol levels and protect heart health. Adding nut butter or chia seeds to oats also increases the amount of fiber, making them more delicious.
Eat strawberries
Fruits are usually low in calories, contain fiber, many vitamins, minerals and simple sugars. Fiber helps the body absorb sugar slowly, providing a stable source of energy. In particular, strawberries are an anti-aging fruit that is indispensable in the first meal of the day because they are rich in vitamins and other nutrients that support the skin and bones. Vitamin C in strawberries promotes collagen formation.
This fruit is naturally sweet, reducing the need for added sugar. Strawberries also provide potassium, which is beneficial for heart health. They are a good source of fiber, which is essential for digestion.
Replace carbohydrates with protein
Increasing protein intake at breakfast may provide anti-aging benefits, improve cognitive function, and maintain muscle health. Eating more protein-rich foods like eggs, cheese, and yogurt and fewer carbohydrates at breakfast may help keep your mind sharp.
Add almonds to your omelette
Eggs provide protein, vitamin A, vitamin E, folic acid and pantothenic acid which are good for the brain. This food is also rich in healthy fats that help keep you full for a long time. Choline in eggs participates in the central nervous system, creating acetylcholine – a substance necessary for many activities of the body, especially memory. Combine almonds with eggs to increase the amount of protein, calcium and good fiber, promoting cholesterol reduction.
A diet rich in nuts helps improve symptoms such as high blood pressure, blood fat, blood sugar, and belly fat.