Memory improves food: 5 best brain breakfasts

Your breakfast can have a much greater effect on the brain than it seems at first glance. The choice of morning dishes depends not only on the level of energy, but also on memory, concentration and general cognitive state.

Nutritionists are convinced that some products are especially effective for the health of the brain. Eatthis.com published the five best breakfast options that help maintain clarity of mind and improve memory.

“During the day, you can use many products that support the brain, but it is important to ensure their regular accession to the body,” explains nutritionist David Brandan.

1. Ovsyanka

Oats are not just a hearty porridge, but also a real ally in improving brain health. From the high content of oatmeal, oatmeal helps to reduce the level of inflammation, stabilize blood sugar and improve the condition of intestinal microflora – all this has a positive effect on cognitive processes.

A recent study by the University of Tsukuba showed that a fiber diet can reduce the risk of dementia, which opens up new horizons for further scientific studies.

Brendan advises diversifying oatmeal, adding linseed seed, because it contains alpha-linolenic acid (ALC) -a-and type omega-3 fats, which contribute to the best work of the cerebral cortex.

2. Beets and berries

If you want to improve mental activity, look for beets. This root culture contains natural nitrates that improve blood circulation in the brain, thereby stimulating cognitive functions.

“Nitrates contained in beets contribute to an increase in blood flow into the brain, and, therefore, the clarity of the psyche,” says Brendan.

If you do not like the specific taste of beets, try to mask it in the strip. Here is a recipe for the firewall: mix half a glass of orange juice, a glass of frozen berries (blueberries, raspberries, strawberries), half a glass of chopped beets (raw or baked), a spoonful of granol, 2-3 physical, a quarter of a glass of coconut water or a piece of yogurt. Beat the blender for one minute.

3. Blueberries

This small berry is a real super -product for the brain. It can be added to porridge, Greek yogurt or use it independently in any form, it will remain useful.

“Scientific research demonstrates the ability of blueberries to reduce the risk of developing Alzheimer’s disease. The effectiveness of these berries is caused by flavonoids – compounds that have a positive effect on the cognitive functions of the brain, ”says nutritionist Mordin Claire.

4. Walnuts

Another perfect addition to breakfast is walnuts. According to Claire, they go well with yogurt or can serve as a nutrient snack.

“Omega-3 fatty acids contained in nuts improve the condition of cell membranes and contribute to the effective connection between cells,” she explains.

In addition, nuts are rich in protein, vitamin E and antioxidants that reduce inflammatory processes and slow down aging. This makes them an excellent choice to maintain both mental and general health.

5. Eggs

This favorite breakfast product is not only amazing and easy to prepare, but also has a positive effect on the brain.

“The yellow-powerful source of cholesterol in eggs, at the same time, contain a number of important nutrients, in particular choline, which plays a key role in maintaining brain health, as well as Omega-3 fatty acids with a powerful anti-inflammatory effect,” explains the nutritionist Rachel.

According to her, “the researchers have long passed between the use of sufficient choline and the improvement of mental abilities,” so eggs are an easy way to give the brain the necessary nutrition in the morning.

Earlier, OBOZ.UA explained how to train the brain.