Try These Brain Food for Breakfast to Improve Mood and Memory

Brain Foods brain foods for breakfast berries walnuts bananas broccoli green tea lion's mane tea dark chocolate Frances Largeman-Roth vitamin B6 brain booster antioxidants brain function

By Lili Scott , Parent Herald Jan 27, 07:27 am

Photo: (Photo : TOBIAS SCHWARZ/AFP via Getty Images)

Busy parents on the go, who tend to forego breakfast and feel like they've lost their energy and alertness mid-day, should consider eating various brain food in the morning to improve their mood and memory.

Doctors have always said that breakfast is the most important meal. It accounts for 30 percent of the body's daily caloric requirement to sustain one's energy levels and brain function. Food equates to weight gain or weight loss for many people, but it also impacts emotions and cognitions.

Eating a good breakfast helps people think clearly and feel energetic throughout so, here are some of the best brain food to have for breakfast:

1. Berries

Berries contain heaps of plant chemicals that improve the brain's health and reduce the risks of Parkinson's Disease and Alzheimer's Disease development, according to nutrition expert Frances Largeman-Roth. Berries are also excellent antioxidants that fight inflammation and strengthen an aging brain. The expert suggested adding fresh berries to toasts, yogurts, or smoothies.

2. Walnuts

Largeman-Roth also said that walnuts are some of the healthiest brain food to incorporate at breakfast as these contain phytochemicals like flavonoids that prevent cell damage. A study in the journal Biomedicine & Pharmacotherapy also suggested that flavonoids can enhance the brain's cognitive function and promote a better mood since they prevent oxidative stress and neuroinflammation. Walnuts and berries for breakfast go together quite well.

3. Bananas

Bananas are rich in vitamin B6, known as a mood regulator. It helps the cells produce more serotonin, also known as the happy hormone. The body uses vitamin B6 to make more hemoglobin, filled with proteins and oxygen that support brain function. Add bananas to a bowl of porridge or oatmeal to improve the food's taste since bananas are also sweet.

4. Broccoli

Make a batch of broccoli frittata or veggie breakfast pizza to get tons of vitamin K, which helps with cognitive abilities. Vitamin K also contains sulforaphane, a chemical that helps the brain repair itself or lessens the risks of nerve cell deaths, which is common among people who suffer from the early stages of Alzheimer's disease.

5. Green tea or lion's mane tea

Green tea has L-theanine, a type of amino acid known to help boost concentration and alertness, especially among middle-aged and older individuals. Some experts even suggest ditching coffee for green tea, especially for people who love drinking more than three cups a day since this also contains caffeine.

A lion's mane tea is another option for those who don't like the caffeine content. It has brain-boosting benefits and anti-inflammatory properties, minus the caffeinated ingredients.

6. Dark chocolate

Enjoy a warm cup or have a small bite of dark chocolate for breakfast to gain more antioxidant flavonoids that protect the brain cells, decrease heart disease risks, and support the healthy blood flow towards the brain. Dark chocolate contains 70 percent cocoa, so make sure you check the labels for the ingredients. Chocolates with higher cocoa percentages are usually lower in sugar content.