Dietitian Explains These Exact Nutrients You Need to Start the Day Sharp

Build a balanced breakfast

A breakfast intended to support brain health and keep hunger at bay should include protein, carbohydrates and healthy fats. A balanced plate can also help provide energy and focus through the day.

Packaged or processed breakfast foods may be less filling and often contain added sugar or refined carbohydrates. Those ingredients can bring a quick energy boost followed by a crash that leaves people feeling sluggish.

Eggs, fish and vegetables

Salmon provides omega-3 fatty acids, while eggs contain choline. Studies suggest omega-3s may support cognitive health, and research indicates choline in egg yolks plays a role in brain function and may help delay cognitive decline.

Fiber-rich vegetables can add fullness to a meal. Eggs also feature in a breakfast pizza with spinach, ham and cheese, while a taco version pairs them with black beans, spinach and cilantro.

Fruit, grains and seeds

Berries, beets and chia seeds can be blended into a smoothie. Studies suggest antioxidants in berries may help control inflammation and could lower the risk of Alzheimer’s and other forms of cognitive decline.

Oatmeal offers steady energy and B vitamins, which contribute to overall brain health and support serotonin production, a neurotransmitter involved in mood and emotion. The article suggests using walnuts instead of pecans for more brain-friendly omega-3s. Chia seeds can also form the base of a pudding served with citrus and coconut.

More ideas for the morning

Whole-grain toast topped with protein-rich yogurt and leafy greens combines a quality carbohydrate with vitamins and plant compounds. Yogurt with nuts and berries offers protein and fiber for steady energy and concentration; orange zest, cardamom and flaky sea salt add flavor.

A grain bowl can repurpose leftover quinoa and be customized with greens, vegetables, fruit and protein. Quinoa is a complete protein, containing all nine essential amino acids the body cannot produce on its own.

A matcha latte offers caffeine along with antioxidants and other plant compounds, including l-theanine. Research cited in the article associates caffeine consumption with lower dementia risk and better cognitive function; matcha is made from ground green tea leaves.