Tip: Prepare oatmeal for breakfast with fruit and a tablespoon of oat or flax seeds.

Antioxidant-rich fruits:
Fruits such as apples, grapes, berries, and citrus fruits are ideal for older adults. They contain vitamin C and antioxidants that fight cellular aging and reduce fatigue.
Tip: A smoothie made with natural fruits in the morning can be a great energy booster.
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Oily fish: omega-3s for the brain and body

Salmon, sardines, tuna, and mackerel are sources of omega-3 fatty acids, which improve brain function and reduce inflammation, thus increasing vitality.
Recommendation: Eat fish at least twice a week.

Nuts and seeds:
Almonds, sunflower seeds, walnuts, and other nuts are energy-rich foods that are high in healthy fats, protein, and magnesium. Magnesium is essential for fighting fatigue.

Handy tip: Carry a handful of nuts in your bag for snacking between meals.
Eggs: complete protein and vitamin B12.
Eggs contain all the essential amino acids and are an excellent source of vitamin B12, essential for red blood cell production and the proper functioning of the nervous system.

Suggestion: A breakfast with a boiled egg or an omelet is a healthy and energizing option.