Here's the perfect breakfast to eat every morning to live to 100 (for less than 4 euros)

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Imagine yourself on the Nicoya Peninsula in Costa Rica. The air is still fresh, the sun has barely risen. In the Cooperativa Nicoya, a dozen people are already busy around the clay ovens. Their movements are precise, honed by decades of practice. Here, there are no industrial cereals or hastily buttered toast. The centenarians' breakfast is a real institution.

On the menu ? Corn tortillas prepared using an age-old technique called nixtamal. The secret ? Corn flour is mixed with wood ash, a process that releases niacin (vitamin B3) and makes amino acids more easily assimilated by the body. These tortillas are not only delicious with their slightly nutty flavor – they are also an exceptional source of complex carbohydrates with a low glycemic index.

That's part of the secret to the most recommended breakfast, according to Dan Buettner, an explorer, longevity researcher, National Geographic contributor, award-winning journalist and producer. For twenty years, he has followed the habits and customs of this population of centenarians, particularly in terms of nutrition. Here's what to look out for the most recommended foods for a centenarian breakfast.

The Magic Duo: Black Beans and Rice

The real nutritional gem of this breakfast is its main dish: gallo pinto, a mix of rice and black beans simmered with onions, red peppers, and local herbs.

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Black beans are nutritional powerhouses. They contain the same anthocyanins (antioxidants) as blueberries, regulate blood pressure and insulin, and are packed with folate. When combined with rice, we obtain a complete protein – all the amino acids necessary for our body are present.

To top it all off, Nicoyans accompany their meal with a local coffee with antioxidant properties and a chilero (a condiment made with vinegar, carrots and chili peppers) that provides probiotics and anti-inflammatory curcumin. All for the modest price of $4.23.

How to adopt this centenarian diet?

The good news is that you don't have to move to Costa Rica to enjoy the benefits of this ancestral breakfast. Here's how to adopt it in Western countries:

1. Make a big batch of black bean soup at the beginning of the week
2. Get nixtamalized corn flour (masa harina) from specialty grocery stores or world food sections
3. Take the time to prepare your homemade tortillas (industrial tortillas are loaded with sugar)
4. Always combine your beans with rice
5. Don't forget fresh vegetables and aromatic herbs, sources of fiber

The secret is not so much in the complexity of the ingredients as in their quality and traditional preparation. These centenarians remind us that a healthy breakfast doesn't have to be complicated or expensive, it just has to be prepared with care and tradition.

• The ideal breakfast for longevity combines nixtamalized corn tortillas with a rice and black bean (gallo pinto) mixture
• Traditional food preparation (especially with wood ash) maximizes their nutritional value and the bioavailability of nutrients
• This simple and economical diet provides complete proteins, antioxidants, B vitamins and fiber – all the elements necessary for a long and healthy life

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