According to scientific researchif you make healthy eating a regular, normal thing, it can increase your lifespan by up to a full decade – that’s major.

Since humans are creatures of routine, chances are what you eat and drink will be the same every morning. Maybe your coffee maker is ready to start brewing while you’re still dozing and you pour yourself a bowl of cereal while you’re still rubbing your eyes.

If you’re going to repeat the same meal every morning, it’s worth making sure it’s a meal that adds years to your life, playing off the aforementioned statistic. We asked top longevity experts what they eat for breakfast for inspiration, which they share here along with tips to ensure your breakfast adds years to your life.

What longevity experts eat for breakfast

Dr Suzanne J. Ferrée, who is double board certified in family medicine and anti-aging and regenerative medicine, and Raghav Sehgala doctorate. student and Gruber Fellow at Yale University whose research focuses on human aging, both told HuffPost that they start their day with vegetables and eggs.

“I eat bites of baked, pasture-raised eggs with a mix of organic, colorful vegetables cooked with pure organic olive or avocado oil,” Ferree explained. Sehgal’s breakfast is similar: a vegetarian omelette made with spinach, tomatoes, mushrooms and, sometimes, a little cheese. “I usually pair it with a side of avocado or smoked salmon if I’m feeling like it,” he added.

Both experts say a breakfast of eggs and vegetables is packed with nutrients scientifically linked to longevity. “This type of breakfast is great because it is high in protein, which is great for musculoskeletal health. Vegetables add a bunch of vitamins and antioxidants, as well as fiber, which are great for gut health. Plus, the healthy fats in avocado or salmon are great for your heart and cognitive health,” Sehgal said.

A scientific study which took into account more than 18,000 adults, found that regular egg consumption was not only linked to a lower mortality rate, but that it significantly a reduction in total mortality. When it comes to vegetables, you probably won’t be surprised to learn that a vegetable-based diet is linked to reducing the risk of many chronic diseases this can threaten lifespan.

Dr. Monisha Bhanote, A quintuple-certified doctor and longevity expert, also incorporates vegetables into her breakfast, but she does it in a different way than Sehgal and Ferree. “Two breakfasts I enjoy regularly are coconut yogurt topped with hemp seeds and blueberries, which is quick and easy, and baked purple sweet potato with cashew miso dressing, which is both satisfying and deeply nourishing,” she told HuffPost.

Purple sweet potatoes are a staple food in OkinawaA “Blue Zone” where it is common to live in triple digits while still being healthy. This specific type of tuber is rich in anthocyaninsa type of flavonoids (antioxidants) that help protect against chronic inflammation. Drizzled Bhanote Cashew Miso Dressing provides protein and unsaturated fats.

When Bhanote opts for coconut yogurt for breakfast, she gets her protein from yogurt and hemp seeds. “Hemp seeds are an excellent source of omega-3 and omega-6 fatty acids in an optimal ratio, supporting heart health and reducing inflammation,” Bhanote said. She also emphasized that the probiotics Coconut yogurt promotes a healthy gut microbiome, which helps reduce inflammation and support a strong immune system, both essential for longevity. Blueberries are rich in fiber and antioxidants, which help protect against chronic inflammation.

Tips to Ensure Your Own Breakfast Adds Years to Your Life

In general, all three experts say that avoiding ultra-processed foods and fatty meats (like sausage or bacon) at breakfast is a great way to ensure that your morning meal adds years to your life instead. to subtract them. Scientific research shows that a diet rich in ultra-processed foods is directly linked to reduced lifespan. In the same way, eat red or processed meat regularly increases the risk of cardiovascular disease and certain types of cancer.

All three experts say minimizing added sugar at breakfast is another way to extend your life. This means avoiding sugary cereals, flavored yogurts and pastries.

“For a longevity-promoting breakfast, focus on whole, nutrient-dense foods that provide a balance of healthy fats, proteins and complex carbohydrates. Incorporate plenty of antioxidants from fruits like berries, healthy fats from nuts, seeds or avocados, and fiber-rich vegetables or whole grains, Sehgal advised. He also said that including probiotic-rich foods like yogurt or miso, as Bhanote’s breakfast does, can support gut health, which plays a vital role in overall well-being and longevity.

It’s no surprise that plants reign supreme in longevity experts’ breakfasts of choice. Consider this a reminder to stock up on it in the morning. Although vegetables are often regulated to lunch and dinner, incorporating them into your breakfast along with a source of unprocessed protein is a scientifically supported way to increase your life expectancy.

Start your morning by adding years to your life? Not a bad way to start the day. Use it to set the tone and maintain habits that promote longevity. Hopefully, you will be doing these for many, many years.This article was originally published on HuffPost.