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9 Best Breakfast Recipes for a Longer Life

Try these meals in the morning to add years to your life.

You really can eat your way to a longer life. Even though genetics of course play a role in how you age, changing up your diet, along with incorporating more movement and trying to reduce stress levels where you can, can help add years to your life.

But in order to do this, we have to know which types of food and eating habits are the healthiest to try. To find out, we turned to the healthiest people in the world to see what they eat on a daily basis.

The Blue Zones are five regions across the globe that have the world's highest concentrations of centenarians. Because they are considered to be some of the healthiest people in the world, researchers have studied their daily practices and eating habits to see how we can apply some of their knowledge to our own lives.

Each region has its own unique diet based on local cuisine, but what most of the communities have in common is that they eat largely plant-based diets with an emphasis on whole grains, legumes, plenty of fruits and vegetables, fish a few times a week, and only consuming meat on special occasions or not at all.

If you're interested in trying to follow some of these eating guidelines to help you live a longer life, we've got you covered with some easy, healthy breakfast recipes that follow these principles. Read on, and for more on how to eat healthy, don't miss The #1 Best Juice to Drink Every Day, Says Science.

10-Minute Mediterranean Tofu Scramble

mediterranean tofu veggiescramble
Carlene Thomas/Eat This, Not That!

Most of the people in these Blue Zone regions eat largely plant-based diets. Substituting your typical egg scramble in the morning with tofu, greens, and other veggies can help give you plenty of lean, plant-based protein and fiber.

Get our recipe for Tofu Scramble.

Mango-Ginger Overnight Oats

mango ginger overnight oat jars with spoons and pomegranate seeds
Waterbury Publications, Inc.

Oats are one of the healthiest breakfasts you can eat for a longer life, mainly due to their high levels of fiber. Fiber has been linked to helping prevent hypertension, diabetes, dementia, and other age-related diseases.

Get our recipe for Overnight Oats.

Smoked Salmon Sandwich

Smoked salmon sandwich
Mitch Mandel and Thomas MacDonald

Salmon and other fatty fish are common among the Blue Zone communities. This smoked salmon sandwich gives you plenty of omega-3 fatty acids for a healthy heart, and a boost of fiber from the whole grain bread.

Get our recipe for Smoked Salmon Sandwich.

Spring Vegetable Frittata

spring vegetable frittata in black cast iron skillet
Waterbury Publications, Inc.

The longest-living people in the world make sure to eat plenty of vegetables at every meal. With this veggie frittata, you can personalize it with your favorite vegetables while getting protein from the eggs as well.

Get our recipe for Vegetable Frittata.

RELATED20 Best Fruits and Vegetables to Keep You Full Longer

Mediterranean Breakfast Burrata Platter

breakfast burrata platter with butternut squash and whole grain bread
Carlene Thomas/ Eat This, Not That!

You may not associate a burrata platter with breakfast, but why not give it a try? This platter gives you fiber, protein, and fresh greens, all of which are an important part of the Blue Zone diet.

Get our recipe for Breakfast Burrata Platter.

Oatmeal with Peanut Butter and Banana

Oatmeal with peanut butter and banana recipe
Mitch Mandel and Thomas MacDonald

This is another great oatmeal recipe that will give you plenty of fiber to start your morning off right. Not only will you get a delicious fiber boost, but you can also use peanut butter for protein and healthy fat.

Get our recipe for Peanut Butter Oatmeal.

 The #1 Best Oatmeal Combination for Faster Weight Loss, Says Dietitian

Vegetarian Black Bean Omelet

Black bean omelet
Mitch Mandel and Thomas MacDonald

Beans are one of the healthiest foods you can eat and are an important staple in all of the Blue Zone regions. This black bean omelet gives you a nice boost of fiber and protein for a healthy start to your day.

Get our recipe for Black Bean Omelet.

Chocolate-Coconut-Banana Smoothie

Chocolate coconut banana smoothie
Jason Donnelly

If you're in a hurry and need to take your breakfast on the go, opt for this smoothie instead of pulling into the McDonald's drive-through. You'll get protein from Greek yogurt, healthy fat from coconut, and helpful antioxidants from dark chocolate.

Get our recipe for Chocolate-Coconut-Banana Smoothie.

Scrambled Eggs with Salmon, Asparagus, and Goat Cheese

Healthy scrambled eggs with salmon asparagus and goat cheese
Mitch Mandel and Thomas MacDonald

Here's another delicious salmon breakfast recipe to give your morning a nice dose of healthy omega-3 fatty acids. The asparagus makes for an easy serving of vegetables, something that is key for the healthiest people in the world.

Get our recipe for Salmon Scrambled Eggs.

Samantha Boesch
Samantha was born and raised in Orlando, Florida and now works as a writer in Brooklyn, NY. Read more about Samantha