While the importance of breakfast may be debated, it’s widely known that a nutritious morning meal can provide the energy needed to feel alert and focused. To enhance brain function, Danielle Levy-Wolins, R.D., recommends a balanced plate of calories from proteins, fats, and carbohydrates, with half of the plate consisting of fruits and vegetables, a quarter being protein, and a quarter being whole grains. Processed foods, simple carbs, and added sugars should be limited to prevent an energy crash.
Certain foods are known for their brain-boosting properties, such as flavonoid-containing berries, omega-3-rich fatty fish, nutrient-dense leafy greens, choline-packed eggs, and protein-filled nuts. These foods provide the necessary fuel to keep you feeling energized and alert throughout the day, and they can even promote mental health.
For a breakfast that will boost your brain function, Levy-Wolins suggests a meal of half-cup oatmeal, a two-egg omelet with veggies, and some berries. The Mediterranean diet is also a good guide for cognition-enhancing breakfasts.
To discover more delicious brain-boosting breakfast recipes, check out the following 10 ideas.
Sautéed Dandelion Toast
This toast recipe is a great way to add greens to your breakfast. It includes the equivalent of a salad on a slice of whole-grain bread and is paired with a creamy yogurt.
Berry, Chia, and Mint Smoothie
Need a quick breakfast? Blend brain-boosting berries, beets, and chia seeds for a healthy and convenient morning meal.
Apple Oatmeal Muffins
This muffin recipe with oatmeal provides lasting energy and plenty of fiber. To make it even more brain-boosting, swap the pecans for walnuts.
Sunny-Side-Up Pizza
Who says pizza is only for lunch or dinner? This breakfast pizza includes eggs, spinach, ham, and cheese, all of which have been shown to boost cognition.
Dalgona Matcha Latte
This latte uses matcha, a form of green tea that slowly releases caffeine, which is associated with higher mental function. It’s a great alternative to a regular cup of coffee.
Scrambled Egg Tacos
This breakfast taco recipe includes eggs, black beans, spinach, and cilantro, all of which provide the nutrients necessary to fuel your day. It’s a great way to start the morning, even for kids who may not realize they’re eating something healthy.
Grain Bowl with Sautéed Spinach
Repurpose leftover quinoa from dinner in this customizable grain bowl, which can include any greens, veggies, fruits, and proteins you have on hand.
Blueberry-and-Mixed Nut Parfait
This parfait, featuring plain yogurt topped with nuts and berries, provides protein and fiber for steady energy and better concentration throughout the morning. Orange zest, cardamom, and flaky sea salt add a flavorful touch.
Sunny-Side Up Salmon Hash
This breakfast combines fatty salmon and a fried egg, both linked to cognitive health. The addition of veggies makes it a sneaky way to get in some brain-boosting nutrients.
Blood Orange and Coconut Chia Pudding
Chia seeds are rich in omega-3 fatty acids, making them ideal for keeping your mind strong. They also make a delicious base for pudding when paired with fresh citrus and coconut.
