7 Brain-Boosting Breakfast Foods That Will Help You Throughout Your Day

Brain-Boosting Breakfast Foods — There are numerous foods that contain nutrients known to be beneficial to the brain. You have a vast number of brain-boosting foods to choose from, including nuts and seeds, fish, fruit, and vegetables. It is best to eat a variety of brain-boosting foods throughout the day to maximize the impact your food choices can have on your brain health.

This includes breakfast. Breakfast, though considered the most important meal of the day, is also known for sugary convenience foods, if not skipped entirely by many. But what makes this meal so important is that it replenishes the energy levels on which your body relies to carry you physically and mentally throughout the day.

With so many options, there’s no reason to skip out on these brain-healthy foods, especially at breakfast. Here are seven foods to eat for a better breakfast that boosts your brain for a productive, focused day.

Eggs, well-known for their protein content and ease of preparation, are also a good source of choline. This nutrient is well-known for its many functions in the body, including its role as a precursor to the neurotransmitter acetylcholine. Because acetylcholine plays a specific role in memory and intelligence, adequate choline consumption is required for brain function. Eggs, whether scrambled, boiled, or fried, are an excellent source of choline for breakfast.

While most fish is not considered a breakfast food, smoked salmon is by far one of the healthiest protein sources to include in your breakfast. Salmon, in addition to protein, contains essential omega-3 fats that can benefit the brain. According to current research, omega-3 fatty acids can play an important role in the brain development of children, and maternal intake of omega-3 fatty acids during pregnancy may be beneficial to the child’s mental development. According to additional research, Omega-3 deficient diets may be associated with cognitive impairments. For a quick and easy breakfast, serve your salmon on a whole wheat bagel with a light spread of cream cheese.

This class of fruit is known for its purple and red coloring and high nutrient value. While all berries are a source of fiber, vitamins, and minerals, they also contain antioxidants known as flavanols. All antioxidants protect cells from damage, and this compound in particular may have brain-boosting effects, too. In fact, one study conducted in adult participants who ate blueberries found an improvement in memory and attention. While this study only observed the benefits of eating blueberries, it appears other berries possess similar characteristic. Enjoy berries in a smoothie, a top oatmeal or cereal, or as a side to your morning eggs.

This seed is a plant-based source of omega-3 fats and may house some of the same benefits as the healthy fats found in salmon. Research conducted in rodents found maternal flaxseed intake may promote neuroprotective effects and spatial memory in their offspring. While the types of omega-3 found in fish may have stronger effects than the forms found in plant sources, all forms of omega-3 appear to be beneficial to the brain. Simply add milled or ground flaxseed to your oatmeal, smoothie, or homemade muffin recipe.

Another food easy to incorporate into breakfast, this nut contains brain-boosting omega-3 fats and polyphenolic compounds. These compounds possess antioxidant and anti-inflammatory properties that appear to benefit the brain. Research suggests a diet containing walnuts may have a positive impact on memory and learning, may improve cognition, and could reduce the risk of developing mild cognitive impairment. Walnuts can be blended into a smoothie, added into oatmeal or cereal, or incorporated into homemade pancakes or banana bread.

This category of vegetables includes kale, spinach, cabbage, and collard greens—just to name a few. While these veggies contain many beneficial nutrients, the lutein, folate, beta-carotene, and phylloquinone found in leafy greens may help slow the natural decline in cognitive abilities seen in older age. While you may think of greens as being more appropriate for lunch or dinner, there are several ways to incorporate them into your breakfast. Simply sauté and add leafy greens to your omelet, incorporate raw leafy greens into your smoothie, or toss them in olive oil and lemon before topping your bagel and lox.

While all nuts and seeds contain healthy unsaturated fats, the nutrients found in pumpkin seeds in particular may be beneficial to the brain, too. Like many other foods on this list, pumpkin seeds contain antioxidants that protect the cells of the body and brain from damage. Additionally, these seeds contain a collection of minerals that are also involved in brain health. Zinc is one nutrient found in pumpkin seeds that is found highly concentrated in the brain and is involved in the functioning of hundreds of systems and reactions in the body, including the nervous system. In fact, research suggests a zinc deficiency may be linked to some neurological conditions and brain diseases. You can incorporate the brain-protecting benefits of pumpkin seeds by adding them to your homemade granola, topping your yogurt parfait, or mixing them into your morning oatmeal.

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