HEALTH CARE
According to dietitians, these are the 7
best breakfast foods for brain health.
You already know you should have breakfast every day—but that doesn't mean you should settle for an oat milk latte. Hear us out: putting real food into your body every morning is about more than just recharging your energy. Eating a high-quality, nutrient-dense breakfast can actually improve your work performance.
For example, a study published in the journal Nutrients in April 2021 found that teenagers who ate a nutritious breakfast performed better in school than those who did not. When young adult participants ate a nutritionally balanced breakfast instead of a sugar-filled one, specific parts of the brain saw much higher activation, according to a small 2016 study published in Neuroscience & Medicine. In addition, a study published in the Journal of Psychophysiology in 2019 found that skipping breakfast can have a negative impact on short-term cognition, particularly the attentional process.
While there is no set time for breakfast, Amidor recommends eating something modest within an hour or two of waking up, such as yogurt with fruit or a slice of whole-wheat bread with peanut butter. “You don't need a sophisticated breakfast,” she continues, “but it should include a variety of food categories and nutritional foods.”
However, when it comes to precisely increasing cognitive performance and overall brain health, some breakfast items are better than others. Continue reading for two nutritionists' top picks for brain-friendly breakfast items.
Breakfast foods that are good for your brain
1. Salmon
Do you wake up craving smoked salmon? You fancy-like, you. But, as Amidor points out, you're in luck: this fish is high in omega-3 fatty acids, particularly DHA and EPA. Salmon is a great breakfast option because DHA makes up a large amount of the fat in your brain and is essential for brain development, she says. DHA, alone or in combination with EPA, has been shown to improve memory performance in older persons in studies. Amidor suggests spreading whipped cream cheese over a slice of seedless rye bread and topping it with an ounce of smoked salmon and sliced vegetables or making an omelet with smoked salmon and vegetables. For the greatest at-home brunch, try smoked salmon on a mushroom bagel or Better Bagel, or add it to a salad.
2. Eggs
Speaking of omelets, it turns out that the humble egg is also one of the best brain foods. “Eggs contain both choline and lutein, two vital nutrients that help the brain develop in our early years, then protect it against cognitive decline in mid-life,” says Moon, citing a 2018 review of egg benefits published in the Journal of the American College of Nutrition.
3. Oatmeal
It's understandable that another nutritionist might propose oatmeal for breakfast. However, there's a reason why oats are so popular among nutritionists: They've been related to improved cognitive performance, including as better reading comprehension and verbal fluency, as a whole grain. Steel-cut oats, according to Moon, are closer to the whole-food form of oats and have a delightful chewy feel.
4. Turmeric
Adding a pinch of this yellow spice to your first meal of the day can help your brain function better. It contains curcumin, a substance that has been demonstrated to improve memory and cognition in both healthy persons and those with Alzheimer's disease. Amidor has a great breakfast smoothie recipe: In a high-powered blender, combine carrots, orange juice, cinnamon, and plain Greek yogurt, then sprinkle with turmeric. For added crunch and brain benefits, top oats with a handful of Toodaloo trail mix, which contains turmeric.
5. Berries
Who doesn't enjoy a bowl of fresh berries for breakfast? According to Amidor, a simple morning meal of plain Greek yogurt topped with fresh strawberries, blueberries, and chopped almonds is a great way to start the day. Anthocyanins, the pigment in berries that gives them their deep color, have been shown to protect brain cells from oxidation and improve communication between brain neurons, according to a review published in the Journal of Agricultural and Food Chemistry. (By the way, pomegranate is another fruit that's great for your brain.)
If fresh fruit isn't available, stock up on Sow Good freeze-dried fruit, which has the same nutrients as fresh fruit but no extra ingredients. Travelers may find freeze-dried fruit to be a lifesaver snack.
6. Coffee
You can bet that coffee is on the list (but beware: Drinking too much has the opposite effect). According to studies, a morning cup of black coffee boosts reaction time, alertness, and helps us think more clearly. According to Moon, this is owing to the mix of caffeine and antioxidants in coffee, as well as coffee's capacity to improve functional connectivity in the brain—that is, how well different parts of the brain communicate with one another to execute tasks.
Make it at home instead of going to a coffee shop. Being your own barista has never been easier or more intriguing thanks to companies like Explorer Cold Brew Co. and Copper Cow Coffee.
7. Water
Okay, so this isn't technically a food, but hydrating with H20 is essential in the morning to kickstart your day and your intellect. “We call it ‘brain water' in our family because of how crucial it is for brain health,” Moon explains. Because our brains are roughly 75 percent water, even minor dehydration can impair cognitive performance and have a detrimental impact on mood.
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