People often say breakfast is the most important meal of the day, but when you reach into your fridge for a filling and flavorful snack, you may not think about how those few bites can fuel your brain. Many common foods have far more memory and mental health benefits than are often known. Here are four “brain foods” that can support not just a full belly but also long-term health.
Greek Yogurt
Available at Café Lab, the high quantity of probiotics in this “brain food” help prevent cognitive decline and age-related memory loss . The rich content of vitamins and minerals in yogurt, specifically protein and vitamin B, aids in reducing mental health issues such as anxiety and depression according to the Women’s Brain Health Initiative. Protein can help counteract anxiety, which is often caused by decreased blood sugar levels, by creating an influx in energy. This increase can also work as a healthy alternative to energy drinks during exhausting all-nighters.
Berries
High in antioxidants, this tart breakfast topping generates improved mental performance. Through an increase in blood flow to the brain, berries enhance memory on both a short-term and long-term scale. Various types of sweet fruit, such as strawberries, blueberries and blackberries, are proven to help prevent the onset of some age-related diseases such as Alzheimer’s and dementia . Multiple studies, such as from the New Jersey Agricultural Station and the National Institute of Health, found the neuroprotective effects of berries and their ability to alter cells help prevent neurodegenerative disease .
Avocados
This nutritious food comes in a variety of forms, from guacamole to a soft spread on crunchy whole grain bread. Avocados serve as more than just a hearty breakfast. They also boost relaxation through decreasing depression. Avocados’ omega-3 fatty acids reduce cell death, which is believed to cause depression. The high protein in avocados triggers dopamine production and is a source of tryptophan, causing increased happiness and relaxation.
Nuts
This crunchy snack, packed with healthy fats and fiber , helps improve aspects of brain function. The high protein content allows for an increase in energy throughout the day, similar to yogurt. Nuts are also high in omega-3 fatty acids, which have been proven to be good for the heart and brain, cognitive function in particular. Walnuts specifically, as cited by Harvard Health Publishing, improve memory as they’re packed with nutrients that aid in preventing memory loss. They also protect against oxidative stress and inflammation, issues which increase brain aging.
