Breakfast, essential in the daily diet, has a significant impact on health and longevity, as shown by various studies. The importance of breakfast in weight control and prevention of cardiometabolic risk factors has been widely documented. For example, the ANIBES study showed that the risk of abdominal obesity is notably higher in those who skip this meal compared to those who eat breakfast regularly, and this risk is further increased among smokers.
In addition, the relationship between skipping breakfast and an increase in weight, body mass index, abdominal obesity and other metabolic and cardiovascular risks such as hypertension, dyslipidemia, diabetes and atherosclerosis has also been evidenced. Another factor to take into account is the quality of breakfast, which influences the total intake of nutrients and the general quality of the diet. Studies suggest that a healthy breakfast is associated with a higher intake of essential nutrients, better adherence to nutritional recommendations, and a more balanced daily diet.
In children and adolescents, those who eat breakfast regularly consume more energy, dietary fiber, fruits and vegetables, and tend to consume fewer sugary drinks compared to those who do not eat breakfast. This breakfast pattern is also associated with a higher intake of micronutrients such as calcium, iron, potassium, magnesium, zinc and iodine.
It should be noted that there is a clear food that is related to breakfast but, however, nutritionists highlight that it is not as healthy as it seems. Orange juice, although it does not have added sugar, lacks the fiber that the fruit contains, it becomes little more than water with sugar and flavor, almost like a soft drink. Its consumption can increase the risk of chronic diseases, such as obesity and type 2 diabetes.
An effect confirmed by a meta-analysis published in 2016, years of consumption of sugary drinks, including natural juices, would be related to a higher incidence of diabetes. “It is a good idea to take the whole fruit. Turning a piece of fruit into juice is a bad idea,” explains Miguel Ángel Martínez-González, professor of Preventive Medicine at the University of Navarra, in his book Salud a Ciciuta (Planeta, 2018).
Whole grains
A longevity-promoting breakfast might include whole grains, nuts, and fruit. In the specific case of whole grains, they are rich in dietary fiber, which has been associated with a lower risk of chronic diseases such as heart disease, type 2 diabetes and certain types of cancer. A study published in the “American Journal of Clinical Nutrition” suggests that a diet rich in whole grains and dietary fiber can improve blood sugar regulation and reduce inflammation, which is crucial for preventing chronic diseases.
Additionally, whole grains contain a variety of essential vitamins and minerals, such as iron, magnesium, and selenium, which are important for maintaining a healthy immune system and proper metabolism. Additionally, some cereals are fortified with additional vitamins and minerals, such as vitamin D and folic acid, which may contribute to better overall health and the prevention of nutritional deficiencies.
Nuts
Eating nuts during the first meal of the day may also be beneficial for longevity due to their dense nutrient concentration and healthy fat profile. These are an excellent source of unsaturated fats, especially omega-3 fatty acids. In addition, they are rich in antioxidants, such as vitamin E and selenium, which protect against oxidative damage in cells, a key factor in aging and the development of chronic diseases.
Nuts also provide protein and dietary fiber, which can help regulate metabolism and maintain feelings of satiety, important aspects for weight management and prevention of obesity, a risk factor for many age-related diseases. A study in the “Journal of Nutrition, Health & Aging” suggests that regular consumption of nuts is associated with a lower risk of mortality from all causes, highlighting their role in a healthy diet in promoting longevity. However, it is crucial to consume them in moderate quantities due to their high energy density.
Fruit
Consuming fruits for breakfast promotes longevity due to their high content of essential nutrients and compounds beneficial to health. In research, it was observed that adults who consumed around five servings of fruits and vegetables daily had a lower risk of early death, specifically from diseases such as cancer, cardiovascular and respiratory diseases. This study combined results from more than 100,000 men and women followed for 28-30 years, along with data from multiple studies worldwide.
A Harvard analysis also emphasizes the importance of consuming fruits and vegetables to improve longevity. It specifically recommends the intake of two fruits and three vegetables a day, highlighting red fruits and cruciferous vegetables, such as broccoli, due to their antioxidant properties. These foods help protect our cells from damage caused by free radicals and help fight inflammation, both factors associated with chronic diseases such as heart disease and diabetes.
