Starting your day with a nutritious breakfast can make all the difference in your health. Not only will adding healthy foods to your diet help you manage your weight, keep your heart healthy, and even balance your gut, but it can also help you keep your brain sharper than ever. That’s right: your diet plays a crucial role in your brain health. Luckily, there are a ton of delicious brain-healthy breakfast foods to add to your plate.
To learn about some of the best options out there, we spoke to health experts Trista Best, dietitian; Lisa Richards, nutritionist; and Julie Pace, dietitian. They told us that berries, eggs, and oatmeal are three foods that can improve your memory and other cognitive functions. Read on to learn more about the benefits of each.
1. Blueberries
Berries are fiber-rich, loaded with antioxidants, and packed with a ton of health benefits—including when it comes to your brain! Pace recommends blueberries, in particular, for anyone looking to give their memory a boost.
"Blueberries are my go-to ingredient for brain health," she says. "They're brain-boosting powerhouses that are packed with antioxidants that help protect brain cells, enhance blood flow, and promote cognitive performance."
Want to know something really cool about these small but mighty berries? Pace tells us that their compounds can even cross your blood-brain barrier and directly support your brain cells. "This is particularly important as these compounds may promote the growth of new neurons and enhance brain plasticity, which is vital for learning and memory," she notes. Amazing!
There are tons of ways to work blueberries into your breakfast. You can add them to smoothies, yogurt, or oatmeal (another one of our favorite superfoods).
2. Eggs
Whether you like 'em scrambled, in an omelet, or poached, eggs are a popular breakfast staple. Luckily, they're also great for your brain.
"Eggs are an excellent breakfast food for memory due to their rich nutritional profile," Richards tells us. "They are a source of choline, a nutrient that plays a vital role in brain health." Choline can be especially helpful when it comes to memory and learning, as this nutrient is a precursor to a neurotransmitter called acetylcholine. "Consuming adequate choline through foods like eggs can support the production and function of acetylcholine, potentially enhancing memory and cognitive processes," she explains.
Additionally, eggs can be a great way to add protein and essential amino acids to your diet, all of which can help keep your blood sugar levels stable. "This steady supply of energy to the brain throughout the morning can aid in maintaining focus and memory retention," Richards says. "Eggs also contain various vitamins and minerals, including B vitamins, which are essential for proper brain function."
Plus, they're totally tasty—just be sure you're preparing them correctly for optimal health!
3. Oatmeal
Regularly consuming oatmeal can do wonders for your body—and, as it turns out, your brain too. One of the biggest benefits of this grain is the fact that it's packed with magnesium.
Best stresses the importance of magnesium for brain health. "A magnesium-rich breakfast can potentially enhance memory and cognitive function due to the vital role magnesium plays in brain health," she explains. "Magnesium is involved in several neurological processes, including neurotransmitter release, nerve function, and synaptic plasticity. By ensuring an adequate intake of magnesium, you support these processes, which can have a positive impact on memory and overall cognitive performance." It can even help with sleep!
For a magnesium-loaded breakfast, she recommends topping oatmeal with almonds and bananas. "Oatmeal provides a stable source of complex carbohydrates that release energy gradually, maintaining consistent brain function throughout the morning," Best concludes.
The bottom line
Nourishing your body with healthy foods like these is always a good idea—and it can even improve your brain function. When you start your day with brain-healthy ingredients like oatmeal, berries, and eggs, you'll not only resist issues like brain fog, but you'll also be improving your memory and protecting your brain from disease over time.
