As we age, maintaining optimal cognitive function becomes increasingly important. Whether you’re dealing with brain fog, lower energy levels, or faltering memory, it may be time to get serious about your brain health. Nutrition plays a crucial role in this endeavor, and starting the morning with a breakfast rich in memory-boosting and energy-sustaining nutrients can set a positive tone for the rest of the day.
To discover some of the best breakfast choices to get your day going on the right foot and nourish your brain for boosted energy and sharper memory, we spoke to registered nurse Kathleen McDermott. She told us that a nutrient-rich smoothie and a hearty bowl of oatmeal with healthy toppings are two superior options. Read on for her insights on why these options can be especially helpful for people over 40.
1. Banana, Kale, Avocado Smoothie
A smoothie is oftentimes one of the healthiest breakfast choices thanks to the fact that you can fill it with a number of incredible ingredients. If you're aiming for a brain-boosting start to your day, McDermott recommends blending up some Greek yogurt, flax seeds, bananas, kale, avocado, and almond butter.
"Bananas are full of B6, potassium and complex carbohydrates—these will all add to energy levels," she says. Avocado is a "good source of healthful unsaturated fats which support the brain health as well as having anti-inflammatory qualities," and almond butter is packed with good fats to keep you satisfied longer. Finally, flax seeds add a boost of fiber, which supports brain health by promoting a healthy gut microbiota, reducing inflammation, and enhancing overall cognitive function. Perfect!
2. Hearty Bowl of Oatmeal
Oatmeal is another breakfast choice that's always a good idea. On its own, this complex carb is packed with health benefits. And when you add the right toppings to the mix, you can really take things to the next level. For optimal brain health, McDermott recommends adding berries, a whisked egg white, nuts or seeds, and almond butter to your bowl.
"A hearty bowl of oatmeal has energy-supporting nutrients such as iron and B vitamins as well as fiber and protein," she raves. Berries are some of the best foods for your overall health and can be especially great for your brain thanks to their antioxidants and anti-inflammatory properties. Eggs are another nutritional powerhouse for brain health, containing choline, which is essential for memory and cognitive function, along with other nutrients like omega-3 fatty acids that support cognitive well-being. And, as we mentioned above, flax seeds and almond butter both bring a lot to the table in terms of brain health. Altogether, this is a tasty, filling meal your noggin will love.
The bottom line
Will these breakfasts solve all of your memory issues and ward of cognitive decline for good? It's unlikely. However, when combined with other brain-healthy habits, making a healthy breakfast a priority can do wonders for your cognitive health. So take McDermott's advice and get cooking!
