Is it ever too early to start thinking about brain health? This is an emerging area of research with actual studies that show certain foods can slow cognitive decline and reduce the risk of dementia. Here are 10 healthy breakfast recipes which feature some of the best foods to support brain health.
Epidemiological studies and intervention trials have found that certain foods and nutrients could play a crucial role in preventing cognitive impairment. There is enough research to even have a diet specifically designed to protect the brain. It’s called the MIND diet, or Mediterranean-Dash Intervention for Neurodegenerative Delay.
It’s a combination of both the DASH diet and Mediterranean diet with an emphasis on plant foods such as vegetables, polyphenol-rich berries, nuts, seeds, beans and whole grains. What we eat plays a significant role in how well our brains function. If you’re looking to improve memory, enhance focus, and keep your brain healthy as you age, here are some of the best foods to include in your diet.
Tips for Incorporating Brain-Boosting Foods
- Plan Balanced Meals: Create meals that combine several of these brain-healthy foods, like a salad topped with salmon, avocado, and nuts.
- Snack Smart: Swap processed snacks for blueberries, dark chocolate, or a handful of nuts.
- Experiment with Recipes: Try adding turmeric to soups or making homemade granola with nuts and seeds.
Healthy Breakfasts for Brain Health
Start your day with a breakfast that can improve mood, cognition and clarity but also potentially reduce your risk of cognitive decline. Use these tips for lunch and dinner, too!
I was originally going to make a post about the best foods for brain health, but what fun is that? So, instead, I decided to list these healthy, delicious breakfast recipes with some details on why each one can promote a healthier brain as we age.
As I said earlier, this is an emerging area of research. This means that more studies need to be done to determine exactly how much of these foods can significantly impact our brain health.
1. Walnut Chai Pancakes (The Healthy Epicurean)
Using all-purpose whole wheat flour, these delicious chai and walnut pancakes contain complex carbohydrates which help maintain focus and concentration throughout the day. We know that whole grains typically have a higher fiber content, which can help reduce the risk of heart disease and diabetes.
A 2023 systematic review examined 23 studies while suggesting that greater whole-grain intake is associated with better mood and anxiety-related scores. However, more research is needed in regards to the link between whole grains and cognition.
Walnuts, on the other hand, contain several components that have antioxidant and anti-inflammatory effects that help improve memory and cognitive function. Because it takes many years for cognitive impairment and dementia to develop, the National Institute of Health suggests that early and long-term dietary supplementation with walnuts may help to maintain cognitive function and reduce the risk of developing dementia!
2. Berry Greek Yogurt Smoothie with Chia Seeds (Fannetastic Food)
This nutritious smoothie features frozen blueberries, cherries, Greek yogurt and chia seeds. The Greek yogurt provides some protein as well as live, active cultures and the chia seeds are high in fiber.
Blueberries are packed with antioxidants and flavonoids which help to protect the brain from oxidative stress and inflammation, two factors which contribute to cognitive decline. There are recent studies which have shown that the compounds in blueberries may improve memory and delay brain aging.
Blueberries are also rich in polyphenols. There is emerging evidence to support the association of polyphenol intake with delayed cognitive decline in older adults. Orange juice and pomegranate juice are also excellents sources of polyphenols.
3. Coffee and Green Tea
While not a substantial, well-balanced breakfast, both coffee and green tea should be a staple addition to those wanting to improve cognitive function. I usually have to bite my tongue when I hear people say they are “giving up coffee” as it is actually really good for you.
Both coffee and tea have been associated with better cognitive outcomes and a lower risk of cognitive disorders, like dementia and Alzheimer’s disease. Coffee contains large amounts of phenolic acids while green tea is a good source of flavanols.
So, if you are not much a coffee drinker, green tea is a great alternative. I like to make Protein Coffee (shown above) because it’s delicious and helps me reach an higher overall protein consumption.
Or, even try something like this Turmeric Latte from Haute & Healthy Living. This golden spice contains curcumin, a powerful antioxidant and anti-inflammatory compound. Curcumin can cross the blood-brain barrier and has been shown to boost mood and improve memory. Add turmeric to soups, stews, or golden milk lattes for a flavorful and brain-healthy kick.
4. Chocolate Peanut Butter Overnight Oats (Haute & Healthy Living)
This recipe features two tablespoons of cocoa powder to get that chocolatey flavor. Cocoa is rich in polyphenols, antioxidants and caffeine – all of which can help protect the brain. Studies have shown a beneficial effect of cocoa flavanols on cognitive function and neuroplasticity even at the start of early adulthood.
Cocoa is not included in the MIND diet but there is substantial research regarding the benefits. So, that’s good news as who doesn’t love a serving of chocolate everyday?
5. Chocolate Cherry Yogurt Bowl
This rich dark chocolate and cherry yogurt bowl is another recipe highlighting the benefits of cocoa powder. It’s high in protein from the Greek yogurt with chocolate chips for some added texture and flavor. Top the bowl with walnuts for even more brain protection!
5. Sweet Potato Kale Hash (Bucket List Tummy)
A highly nutritious breakfast hash featuring sweet potatoes, kale, cherry tomatoes, black beans, red bell peppers and zucchini! A colorful array of different vegetables.
Leafy greens like spinach, kale, and broccoli are high in nutrients like vitamin K, lutein, folate, and beta carotene, which are believed to support brain health. For example, a number of studies observed slower decline in cognitive abilities with high consumption of vegetables, with the greatest protection from green leafy vegetables.
Also try this Power Greens Breakfast Casserole from Kailyn’s Kitchen with leafty greens, mozzarella, feta, and eggs.
6. Easy Blueberry Overnight Oats (Two Healthy Kitchens)
These blueberry overnight oats feature three brain boosting foods: blueberries, nuts, and whole grains from the oats. They’re creamy, delicious and so easy to meal prep!
7. Smoked Salmon Breakfast Bowl (Living Chirpy)
Fatty fish, such as salmon, mackerel, and sardines, are rich in essential omega-3 fatty acids DHA and EPA. These healthy fats are linked to increases in learning, memory, cognitive well-being, and blood flow in the brain.
Studies of fish consumption observed lower risk of dementia with just one serving per week – which is also what the MIND diet guidelines recommend. So, consuming smoked salmon in the form of a breakfast bowl or on a bagel can help you reach that goal easily.
8. Lemon Berry Kefir Smoothie Bowl
This healthy smoothie bowl features walnuts, mixed berries, chia seeds, and kefir. Are you starting to see a trend with these breakfast ideas yet? You’ve got the antioxidant-packed walnuts and berries with even more nutrients from the chia seeds mixed in. Plus, kefir is a probiotic food source and research shows that our gut is linked to our mental health as well.
10. Savory Mediterranean Oatmeal
This is a Mediterranean diet inspired oatmeal featuring healthy fats from the avocado, fiber-packed chickpeas, eggs, and antioxidant-rich tomatoes in an olive oil based dressing. Eggs are one of the best sources of choline, which is important for cognitive function. The MIND diet also encourages at least three servings of beans per week as they are linked to preservation of memory and improved cognition.
Related Posts:
— The Best Anti-Inflammatory Foods with Grocery List
— 7-Day Mediterranean Diet Meal Plan
— Mediterranean Diet Salmon Recipes
