Delicious breakfast foods that can boost your mood, improve your memory, strengthen your concentration and help your brain to work better–for children and adults!
Whole Grains – Rich in complex carbohydrates, fiber and omega 3 fatty acids, whole grains release glucose slowly into the bloodstream so that your brain gets a steady boost of energy. They can also promote mental alertness and improve your overall mood. Try steaming or preparing them in a rice cooker, crockpot or Instant-Pot. Some examples include whole wheat, brown rice, barley, oats, bulgar and quinoa.
Beets – The high nitrates in beets can increase blood flow to your brain, which im-proves your mental performance. Why not try a beet smoothie? In a blender, combine ½ cup of orange juice, 1 cup frozen berries, ½ cup diced beets (raw or roasted), a tablespoon of granola, 2-3 dates, ¼ cup water or low-fat yogurt and 3 ice cubes. Blend for one minute.
Lentils – This bean is rich in vitamin B which can help improve your brain power. A lentil stew over a baked potato will make a hearty breakfast or lunch.
Spinach and Other Greens – Green, leafy vegetables such as romaine, arugula, kale, collard greens, broccoli, spinach and Swiss chard are all foods that support brain health. Studies show that all of these foods help prevent mental decline leading to dementia. Greens are great to add to stir-fries and stews or to eat raw in salads.
Walnuts – This powerful brain food is rich in omega-3 fatty acids and is especially effective in increasing clarity of thought and even reduce memory loss. A small handful of nuts in a bowl of oats, along with some chopped fresh fruit or berries is a great way to start your day.
Fresh Fruit – Antioxidants found in fresh fruit, especially berries, help boost learning, coordination and memory because they increase the potency of neuron signals in the brain. The simple carbs found naturally in fresh fruit provide an energy boost without the dreaded slump that usually follows because the natural sugars are accompanied by fiber the prevents blood sugar spikes. Enjoy fruit for breakfast in many ways. You can eat it whole or dice up several types of fruit and eat as a fruit salad or in your cereal or on top of whole grain waffles or pancakes.
Tomato and Kale – Tomatoes are rich in lycopene, an antioxidant that may protect our cells against damage from free radicals which are linked to memory loss. Kale, as well as other dark leafy greens is often considered a super food. It is rich in many vitamins including A, C and K, and promotes the resilience of brain cells; it positively impacts our memory, attention and verbal abilities.
Sweet Potatoes – This wonderful breakfast food is rich in the powerful antioxidant beta carotene, which has been linked to a boost in the brain’s cognitive or learning functions. You can steam them, roast them, pan fry them (in water or vegetable broth), bake them whole, or as fries or medallions. Season them with paprika, basil, thyme, oregano or coriander.
Carrots and Squash – Much like sweet potatoes, carrots and all types of squash (spaghetti, acorn, butternut, buttercup) are rich in beta-carotene, which helps improve memory and verbal skills. You can eat carrots raw or you can steam or bake them. Squash is easiest to bake in the oven, either by slicing in half or cutting into large cubes and sprinkling with herbs such as oregano, paprika, rosemary or sage.
Watermelon – As the weather warms up, you may see watermelon more often in the grocery stores. This may surprise you, but watermelon offers a stimulating effect to your brain, similar to that of a cup of coffee! This is due to its high ratio of tyrosine to other amino acids, which contribute to higher levels of nerve cells known for their ability to increase your level of mental alertness.
Garbanzo Beans – Garbanzo beans, or chick peas (as they are sometimes called) are a prime food source for magnesium, a key ingredient in keeping brain cell receptors working and sending messages on time. Magnesium also helps to relax blood vessels which helps to increase the blood flow to your brain. Garbanzos are a great addition to brown rice in the morning along with some tasty and colorful vegetables. They also make delicious burgers that you can eat alone or by adding them to a breakfast burrito or breakfast pita sandwich. Try other beans as well as they all give you a steady supply of glucose to the brain, without the risks of any sugar spikes.
Green Peas – Green peas can support brain function because they come packed with vitamin B-6. Like vitamin C, vitamin B-6 helps you make norepinephrine, an important nerve cell that improves memory. It also makes dopamine and serotonin; both of these help improve our mood. In addition, vitamin B-6 produces a brain chemical that fights off anxiety. A cup of green peas provides 245 micrograms of vitamin B-6. You can enjoy peas fresh or steamed or cooked in a pan. Cook them til just tender. They are wonderful with fresh mint! Add a handful to your favorite plant-based soups and stews or combine with quinoa and other vegetables for a morning salad. You can also use split peas to make soup or use them in a hummus for a vegetable dip or spread on whole grain toast or crackers.
