Top 7 breakfast foods to help jumpstart your brain

Many foods contain nutrients and benefit the brain. From nuts and seeds to fish, fruits, and vegetables.

To maximize the effects of food on the brain, Eatthis advises that it is best to eat foods that stimulate the brain for breakfast. Breakfast is considered the most important meal of the day, because it is in the morning that the energy level is replenished, which supports the body physically and mentally throughout the day.

Here is a selection of seven foods that you should eat for a productive day.

Scrambled eggs with bacon

Known for their protein content and ease of preparation, eggs are also a source of choline. This nutrient plays many roles in the body, including as a precursor to the neurotransmitter acetylcholine. Since this component plays a role in memory and intelligence, it is important to consume enough choline for brain function. And scrambled, boiled, or fried eggs are a rich source of brain-stimulating choline.

Salmon

Although fish is not usually considered a breakfast food by most, smoked salmon is by far one of the healthiest sources of protein. In addition to protein, salmon also contains essential Omega-3 fats that can benefit the brain. Current research notes the important role of Omega-3 in the development of children's brains, and its consumption during pregnancy may be beneficial for the child's mental development. Additional studies note that diets deficient in omega-3 may be associated with cognitive impairment. Therefore, enjoy salmon on whole wheat bruschetta with a light layer of cream cheese for a delicious and light breakfast.

Blueberries

While all berries are a source of fiber, vitamins and minerals, they also contain antioxidants known as flavanols. All antioxidants protect cells from damage. A study conducted with adult participants who ate blueberries found improvements in memory and attention. Although this experiment only observed the benefits of eating blueberries, it turns out that other berries have similar properties. You can make smoothies from them, add them to oatmeal or cereal.

Flax seeds

These seeds are a plant-based source of omega-3 fats and may contain some of the same benefits as the healthy fats found in salmon. Flaxseed consumption by pregnant women may contribute to neuroprotective effects and spatial memory in their babies. Although the types of omega-3s found in fish may have a stronger impact than the forms found in plant sources.

Ground or crushed flax seeds can be added to oatmeal or smoothies.

Walnuts

Nuts contain omega-3 fats and polyphenolic compounds that stimulate brain function. These compounds have antioxidant and anti-inflammatory properties that are beneficial for the brain. Studies show that eating walnuts can have a positive effect on memory, improve cognition, and reduce the risk of developing mild cognitive impairment.

Nuts can be mixed into smoothies, added to oatmeal, or homemade pancakes.

Leafy greens

This category of vegetables includes kale, spinach, collard greens, and collard greens, just to name a few. The lutein, folic acid, beta-carotene, and phylloquinone found in leafy greens can help slow the natural cognitive decline that occurs in old age.

You can add greens to an omelet, in a smoothie, or a croissant with bacon and cheese.

Pumpkin seeds

Although all nuts and seeds contain healthy unsaturated fats, it is the nutrients found in pumpkin seeds that can also be beneficial for the brain. Pumpkin seeds contain antioxidants that protect body and brain cells from damage. In addition, these seeds contain a set of minerals that are important for brain health. Zinc is one of the nutrients found in pumpkin seeds that is essential for the brain and is involved in the functioning of hundreds of systems and reactions in the body, including the nervous system.

Studies show that zinc deficiency may be associated with certain neurological conditions and brain diseases. Pumpkin seeds can be added to homemade granola, yogurt parfait, or morning oatmeal.

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