Breakfast for genius. What to eat to make your brain work 100% in early morning
What to eat in the morning to make your brain work well (photo: Freepik)
A healthy breakfast is the key not only to good health but also to active brain function throughout the day. Properly selected foods can improve concentration, memory, and cognitive functions.
What foods should be included in breakfast for brain function
Protein
Eggs, Greek yogurt, cheese, nuts, seeds, and legumes are excellent sources of protein, which plays a key role in the synthesis of neurotransmitters. These substances are responsible for the transmission of nerve impulses between brain cells, ensuring their effective functioning.
Complex carbohydrates - energy for the mind
Whole grain breads, oatmeal, fruits, and vegetables are sources of complex carbohydrates that provide the brain with energy gradually and over time. They help maintain stable blood sugar levels, which is critical for concentration and focus.
Omega-3 fatty acids - for better blood circulation
Fatty fish (salmon, tuna, mackerel), avocados, flaxseed, and nuts are rich in omega-3 fatty acids, which improve cerebral circulation, promote cognitive function, and protect the brain from inflammation.
Antioxidants - protection for brain cells
Berries (blueberries, raspberries, strawberries), dark chocolate, and green tea contain antioxidants that fight free radicals, protecting brain cells from damage and slowing down the aging process.
Vitamins and minerals - support for the brain
B vitamins, vitamin D, magnesium, zinc, and iron are especially important for brain function. They can be obtained from a variety of foods, such as vegetables, fruits, nuts, seeds, meat, and dairy products.
What you can choose for breakfast
We offer you breakfast options for better brain function. These can be the following dishes:
- Oatmeal with berries, nuts and flax seeds
- Omelet with vegetables, cheese and avocado
- Greek yogurt with fruit, nuts, and chia seeds
- Whole grain bread toast with avocado and egg
- Smoothie with banana, spinach, berries and protein powder
- Cheesecakes with berries and honey
- Salad with quinoa, vegetables and feta
Sources: Facebook page of nutritionist Oksana Skitalinska, Facebook page of nutritionist Oleh Shvets, Ministry of Health, Nutrients.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
