Breakfast for the brain: two simple rules

Brain Booster Rule
This is the best breakfast for your brain

At breakfast, opinions differ. Some prefer so-called intermittent fasting and only eat their first meal around midday, while others are certain that breakfast is the most important meal of the day. Scientists actually found out that a balanced breakfast makes sense, as the body is supplied with important nutrients that provide energy for the day and have a positive effect on the performance of the human brain. It’s not for nothing that it’s often said “it’s not good to think on an empty stomach”.

But what does a balanced breakfast look like?

Spoiler: the jam bread is not. In fact, most classic breakfast foods such as croissants, sweet muesli, pancakes and so on are the opposite of the Brain Booster – they rob us of energy to think.

These breakfast foods are often high in sugar and can negatively impact metabolic health, overall well-being and brain performance. Plus, they just don’t keep you full for long, leading to cravings and snacking throughout the day.

Brain Booster Rule: This is the best breakfast for your brain

There are two simple rules you can follow if you want to support your health and especially your brain with your breakfast habits.

1st rule: These three building blocks are part of a healthy breakfast

Replace the sugar and highly processed carbohydrates found in breakfast cereals, baked goods, and more with healthy fats, protein, and fiber. Good sources of protein are yoghurt (including plant-based alternatives such as soy yoghurt), quark, eggs, tofu and nuts or nut butter. Avocado, olive oil and nuts contain healthy fats that keep blood sugar levels stable and keep you full for longer.

Good sources of fiber include chia seeds, oatmeal, and vegetables. If you need something quick, a protein shake can also be a good option. Make sure, however, that the protein powder does not contain any added sugar. And if you do get the craving for baked goods, choose the option with wholemeal flour – the fiber content is significantly higher.

2nd rule: With these four boosters you boost your memory

If you also want to positively support your brain function, there are some building blocks that you should definitely incorporate into your breakfast. These include: omega-3 fats, phytonutrients, fiber and certain vitamins and minerals. They are all proven to be associated with increased brain performance and improved concentration.

A top omega-3 supplier is fish, especially salmon, mackerel, sardines and herring. If you are vegetarian or vegan, you can easily use algae. Nuts and seeds are also good choices, as they also contain fiber. Dark leafy greens like chard, kale, and spinach — also known as super foods — are rich in phytonutrients, vitamins, and minerals. Nuts and seeds, such as walnuts and pumpkin seeds, provide fiber, and important vitamins and minerals are also good sources of omega-3 fats.

Sources: Eat smarter, Psychology Today

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Bridget