Is breakfast really the most important meal of the day? While there’s some debate around this age-old saying, there’s no denying that breakfast is certainly important to your overall health. Not only will nourishing yourself with the right foods first thing in the morning help pave the way for a healthy day, aid weight loss, and keep your body in great shape, but it can also have a major impact on how you feel mentally. This becomes especially important as we age and cognitive functions, such as our memory, can start to decline. While eating a processed breakfast full of sugar and refined grains could lead to issues like brain fog, choosing nutritious options instead could help to improve your focus and cognitive function in the long run.
So, what are the best breakfast foods for your brain? To answer this question, we checked in with dietitian Sheri Berger. Luckily, she told us that some of the superior ingredients for a clearer mind over 40 include a few of our personal favorites: eggs and healthy fats like fish, nuts and seeds. Learn more about the brain-healthy benefits of each below.
1. Eggs for brain health
Eggs aren't only one of the most popular breakfast foods out there; they're also some of the healthiest. This protein-packed ingredient offers up so many benefits, including ones for your brain (especially when they're cooked the healthiest way). "Eggs are a fantastic source of several key nutrients that support brain health such as choline, B12, B6, and folate," Berger tells us. "According to research, choline is used by the body to create acetylcholine which helps to regulate memory and mood."
To really kick things up a notch, you can also add nutrient-rich veggies to your eggs. Berger recommends onions, peppers, spinach, tomatoes, and mushrooms to "enhance the nutrient variety in a brain healthy breakfast." Just make sure you're leaving out unhealthy ingredients that could do more damage than good.
2. Omega-3-rich fish, nuts, and seeds for brain health
Love seafood? We've got good news! Many types of fish are packed with omega-3 fatty acids, which can do wonders for your brain. "Studies show eating fish that are rich in omega-3 fats such as salmon, tuna, trout, and sardines, may help to slow mental decline and prevent Alzheimer's disease," Berger notes. "Garnish a whole grain bagel with lox, sliced tomato, and avocado for an omega-3 rich heart and brain healthy breakfast." Sounds delicious!
But if fish isn't your thing (or you don't find it appetizing in the morning), there are a ton of other breakfast ingredients that could also help you get those great healthy fats. "Chia seeds, ground flaxseeds, hemp seeds, walnuts, and pumpkin seeds are good plant sources of omega-3 fatty acids," Berger lists. Many options, including chia seeds, are also fantastic for weight loss. It's a win-win!
The bottom line
Ultimately, just like when it comes to your body, keeping your brain in great shape is all about practicing a number of healthy habits every day. However, one of the best things you can do to promote a clearer mind and keep your noggin functioning at the best of its ability is to incorporate brain-healthy foods like these into your diet. It will be well worth it for your mind—and your taste buds, too!
