5 Longevity-Boosting Breakfast Recipes Packed With Omega-3s

Despite its reputation as “the most important meal of the day,” breakfast is something that can be difficult to put time and energy into. It’s near impossible to scramble eggs with your lengthy to-do list weighing on you—until you’ve had a couple of cups of coffee, at least. But by the time your cold brew is ready to go, you’re already so caught up in work that you forget to eat until 1 p.m. anyway.

Sound familiar? We’ve all been aboard the too-busy-for-breakfast train, and it’s (ironically) anything but productive. Breakfast is an opportunity to give your body and brain the nutrients they need to make it through the day, and it should not be squandered.

Omega-3 fatty acids are among the nutrients that are very beneficial to eat in the morning. A recent study just linked eating omega-3s to a longer lifespan, because of their heart-health, brain-health, and inflammation-fighting benefits. Omega-3s also help increase the levels of brain-derived neurotrophic factor (BDNF), a “feel good” brain chemical that’s directly linked to your mood. (And BTW, psychiatrist and Eat to Beat Depression and Anxiety ($22) author Drew Ramsey, MD, told Well+Good that he considers BDNF even more important than dopamine or serotonin when it comes to emotional health.)

In other words, eating a breakfast—particularly one that is high in omega-3 fatty acids—is well-worth the effort of actually making breakfast. It can make you happier, healthy, and actually help you live longer. As a rule of thumb, remember that fatty fish, flax seeds, chia seeds, walnuts, and algae oil are the top five food sources of omega-3s. Rather than attempting to toss together these ingredients before you’ve even had the chance to get caffeine in your system, try one of our favorite longevity-boosting breakfast recipes that are packed with omega-3s below.

5 longevity-boosting breakfast recipes to try

1. Chia seed pudding

This recipe comes from herbalist and holistic health coach Rachelle Robinett. In the video, she explains that chia seeds are phenomenal energy boosters because they contain fiber, protein, and calcium. Her secret to making a delicious chia pudding that’s not all mushy? Caramelized pineapple—don’t worry, it’s easier to make than it sounds—or you can sub in pretty much any fruit that’s in season.

Get the recipe: Chia seed pudding

2. Banana chia pancakes

Traditional pancakes don’t offer much on the nutrition front, which is unfortunate because pancakes are delicious. This recipe turns pancakes into a nutrient-rich breakfast—with ingredients like chia seeds, cacao nibs, and cinnamon—that’ll help boost your longevity

Get the recipe: Banana chia pancakes

3. Pesto eggs

Whip up a pesto with a base of walnuts to add omega-3s to this TikTok-famous breakfast recipe. And keep the yolks—they contain lots of vitamin E, which helps protect your brain from inflammation.

Get the recipe: Pesto eggs

4. Vegan banana bread

This recipe calls for flax eggs, which are made by combining one tablespoon of ground flax with three tablespoons of warm water and then letting it sit for 15 minutes before mixing in. This not only binds your bread together so that it’s not all crumbly, it also gives the it an extra boost of omega-3s. Throw some walnuts into the mix for even more healthy fats.

Get the recipe: Vegan banana bread

5. Smoothie bowl

This template makes it easy to make a healthy smoothie without making the same healthy smoothie every time. Chia seeds or flax seeds add the fiber component, plus you also get a serving of greens.

Get the recipe: Plant-based protein smoothie bowl

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